Name: Playbook - Ryan Dengler - W5/D6 WK 5 Day 6 LEGS & TRICEPS
Uploaded: 2022-06-06T16:25:52.022Z
Duration: 120 min
Description: W5/D6 WK 5 Day 6 LEGS & TRICEPS

Squat Protocol:

1 rep @ RPE 6-7 //  75% e1rm 4 x 5 sets

Barbell Squat

Heavy Close Stance Leg Press

Lying Hamstring Curl

Leg Extension

●Keep upper arm stationary (Only your forearms should be moving)
●Full tricep stretch at the bottom (try to touch the dumbbell to your shoulder)
●I like to turn the dumbbells outward at the top of the movement (similar to a rope pushdown, for a better squeeze)

Dumbbell Skullcrusher

• Let bar come all the way to the top to stretch the tricep (I try to touch my forearm to my bicep for the best stretch)

Straight Bar Tricep Pushdown

• Try to keep elbows in if you can
• Let the dumbbell come all the way down as you pass behind your head (I try to touch my forearm to my bicep for the best tricep stretch)

Dumbbell French Press

W5/D6 WK 5 Day 6 LEGS & TRICEPS

Gary

Mathias

Frankie

W1/D1 WK 1 Day 1 SQUAT, BACK, & TRICEP

Solid workout and love the pump! 💪🏻

Kyle

Henry

Antti

W1/D2 WK 1 Day 2 BENCH, CHEST, & BICEP

Tyler

Anthony Ashford

W1/D3 WK 1 Day 3 DEADLIFT & SHOULDERS

W1/D4 WK 1 Day 4 Rest Day Today

Aiden

Landon

W1/D5 WK 1 Day 5 BENCH, CHEST, & BACK

Ryan

W1/D6 WK 1 Day 6 LEGS

Lacey Porrovecchio

W1/D7 WK 1 Day 7 BENCH & ARM DAY

W1/D7 WK1 Day 8 Rest Day - End of WK 1

Why triceps the day before bench ? Otherwise Very good though 🙌

W2/D1 WK 2 Day 1 SQUAT, BACK & TRICEP

W2/D2 WK 2 Day 2 BENCH, CHEST

W2/D3 WK 2 Day 3 DEADLIFT & SHOULDERS

W2/D4 WK 2 Day 4 Rest Day

W2/D5 WK 2 Day 5 BENCH, CHEST, & BACK

W2/D6 WK 2 Day 6 SQUAT & LEGS

W2/D7 WK 2 Day 7 BENCH, SHOULDERS, & BICEP

W2/D7 WK 2 Day 8 Rest Day

W3/D1 WK 3 Day 1 SQUAT, BACK, & TRICEP

W3/D2 WK 3 Day 2 BENCH, CHEST, & BICEP

W3/D3 WK 3 Day 3 DEADLIFTS & SHOULDERS

W3/D4 WK 3 Day 4 Rest Day

W3/D5 WK 3 Day 5 BENCH, CHEST, & BACK

W3/D6 WK 3 Day 6 SQUATS & LEGS

W3/D7 WK 3 Day 7 BENCH, SHOULDERS, & ARMS

W3/D7 WK 3 Day 8 Rest Day

W4/D1 WK 4 Day 1 SQUAT, BACK

W4/D2 WK 4 Day 2 BENCH, CHEST, & BICEP

W4/D3 WK 4 Day 3 DEADLIFT & SHOULDERS

W4/D4 WK 4 Day 4 Rest Day

W4/D5 WK 4 Day 5 BENCH, CHEST, & BACK

W4/D6 WK 4 Day 6 SQUAT & LEGS

W4/D7 WK 4 Day 7 BENCH, SHOULDERS, & ARMS

W4/D7 WK 4 Day 8 Rest Day

W5/D1 WK 5 Day 1 BACK & TRICEP

W5/D2 WK 5 Day 2 BENCH, CHEST, & BICEP

W5/D3 WK 5 Day 3 DEADLIFTS & SHOULDERS

W5/D4 WK 5 Day 4 Rest Day

W5/D5 WK 5 Day 5 BENCH, CHEST, & BACK

W5/D7 WK 5 Day 7 CHEST, SHOULDERS, & BICEPS

W5/D7 WK 5 Day 8 Rest Day - End of Week 5

W6/D1 WK 6 Day 1 SQUAT, BACK, & TRICEP

W6/D2 WK 6 Day 2 BENCH, CHEST, & BICEP

W6/D3 WK 6 Day 3 DEADLIFT & SHOULDERS

W6/D4 WK 6 Day 4 Rest Day

W6/D5 WK 6 Day 5 BENCH, CHEST, & BACK (Width Focus)

W6/D6 WK 6 Day 6 SQUATS & LEGS

W6/D7 WK 6 Day 7 BENCH, SHOULDERS, & ARMS

W6/D7 WK 6 Day 8 Rest Day End of WK 6

W7/D1 WK 7 Day 1 SQUAT, BACK & TRICEP

W7/D2 WK 7 Day 2 BENCH, CHEST, & BICEP

W5/D6 WK 5 Day 6 LEGS & TRICEPS

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