Name: Playbook - Ryan Dengler - W7/D4 BLOCK 2 - Back & Tricep Wk 7 Day 4
Uploaded: 2022-07-22T14:11:31.017Z
Duration: 120 min
Description: W7/D4 BLOCK 2 - Back & Tricep Wk 7 Day 4

WORKOUT PROTOCOL
Pull Ups: 4 x 10-12 reps

Landmine Row or Close Grip Cable Row: 3 x 8 reps // 8 reps @ RPE 8, 8 reps @ RPE 9, 8 reps @ RPE 10

Rope Tricep Extension: 3 x 10 reps // 10 reps @ RPE 7, 10 reps @ RPE 8, 10 reps @ RPE 9

Chest Supported Row: 3 x 10 reps // 10 reps @ RPE 7, 10 reps @ RPE 8, 10 reps @ RPE 9

Dumbbell Skullcrusher: 3 x 10 reps // 10 reps @ RPE 8, 10 reps @ RPE 9, 10 reps @ RPE 10

• Can be done with weight if not challenging enough
• Arms should fully extend at the bottom to feel a stretch in the lats
• Pull your upper chest up to the bar and squeeze/pack your back together
• Grip should be just outside shoulder width

Pull Ups

• If you do not have a machine for this, I would recommend putting a barbell into a corner and placing a close grip attachment on the bar
• Try to keep your body at a 45 degree angle when pulling (if you're standing too upright, you're limiting the difficulty for your back)

Landmine Row

• I prefer to use a low cable and push upwards
• Try to keep elbows in to engage more tricep
• Goal is to touch your forearm to your bicep at the bottom of the movement for the best tricep stretch

Rope Overhead Tricep Extension

• Sit on a bench at about a 30-45 degree angle with your chest facing the bench
• Let your arms hang at the bottom to get a full stretch in your lats
• Pull the dumbbells up and back, trying to pull your chest through to get the best squeeze in your back

Chest Supported Dumbbell Row

●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

W7/D4 BLOCK 2 - Back & Tricep Wk 7 Day 4

Good workout, loved the percentages helped remove a lot of guessing

Nene

Logan

Peter

W1/D1 BLOCK 1 - Chest & Tricep Wk 1 Day 1

Anthony

Derek

W1/D2 BLOCK 1 - Back & Bicep Wk 1 Day 2

Ronald  Leon

On my way round 2 to getting these boulder shoulders

Alfath

W1/D3 BLOCK 1 - Leg & Shoulder Wk 1 Day 3

W1/D4 BLOCK 1 - Back & Tricep Wk 1 Day 4

Cade

Man that leg workout was killer plus the pump in the shoulders in between leg sets was awesome

Neil

W1/D5 BLOCK 1 - Leg Focus Wk 1 Day 5

Craig

Amazing chest day pump. Slowly getting back into strength training. Hit 200x5 smooth.

W1/D6 BLOCK 1 - Chest & Bicep Wk 1 Day 6

Had to do 295 on bench floor press . Bench presses was full . But overall great pump and great workout

Fernando

Monster workout dude. Went up in weight and it burns

W2/D1 BLOCK 1 - Chest & Tricep Wk 2 Day 1

Hunter Wallis

Good pump. Was dreaded today but still came in to get the gains.

W2/D2 BLOCK 1 - Back & Bicep Wk 2 Day 2

Amazing workout. Did some shoulder press and that was awesome too. Overall great workout going 2 times on the program

Nice shoulder workout. Added in some extra bicep and also hit the triceps. Hitting biceps atleast everyday. Also hit 180 bench press 5x and hit 185 bench press 2x

W2/D3 BLOCK 1 - Leg & Shoulder Wk 2 Day 3

Frankie

Amazing pump for the day brotha. Killed the back.

W2/D4 BLOCK 1 - Back & Tricep Wk 2 Day 4

W2/D5 BLOCK 1 - Leg Focus Wk 2 Day 5

Jarred Taylor

Great pump today. Went to a new gym with a friend. Benched 210 easy 4x

Huge chest pumped. Went back down to bench 180llb at 165lb body weight. Last week hit 185lb. That’s normal. Arms are destroyed. Added in more bicep workouts and doing some additional biceps everyday.

W2/D6 BLOCK 1 - Chest & Bicep Wk 2 Day 6

Tyler

Great pump today. Hit 185llb 5x with a spotter with shadow help. Next goal is to hit 190lb next week. Current body weight 166lbs before workout. This is the best/strongest I’ve ever felt. Programs awesome brother

W3/D1 BLOCK 1 - Chest & Tricep Wk 3 Day 1

Kevin

W3/D2 BLOCK 1 - Back & Bicep Wk 3 Day 2

Good leg and shoulders pump today. Did a lot of drinking yesterday so came in with really low energy levels and have worked out straight for 7+ days. Wanted to run but exhausted af. Going to wrap up with some daily abs then go home.

W3/D3 BLOCK 1 - Leg & Shoulder Wk 3 Day 3

Good pump. Tired from not taking a rest day. Will take one on Friday or Saturday.

W3/D4 BLOCK 1 - Back & Tricep Wk 3 Day 4

W3/D5 BLOCK 1 - Leg Focus Wk 3 Day 5

Huge chest pump. Hit 190llbs 4x at the 5th set

W3/D6 BLOCK 1 - Chest & Bicep Wk 3 Day 6

Pushed through today on a short timeframe. Hit 225 x3 and felt strong

Started off with a 2 mile stop and sprint every 3 mins sprint 1 min rest. Great chest and tricep pump. Benched a new milestone at 195 llb 3x. The most I’ve ever benched. Started off at 135llbs set 1 then went up 20llbs set 2, then 20llbs set 3, then 10llbs set 4, then 10 lbs set 5. Killed the triceps today too. Now heading for a 10 min daily abs routine by another creator.

W4/D1 BLOCK 1 - Chest & Tricep Wk 4 Day 1

Good back and bicep pump. Added in 2 mile intensity running.

W4/D2 BLOCK 1 - Back & Bicep Wk 4 Day 2

Will finish where I left off with tomorrow workout . Started throwing up so left the gym . 😶‍🌫️

Good shoulder and leg pump. Benched 195llbs but only 2x. I did 3x last time. Don’t know why I felt weaker. Guess motivation. Going to hit abs now.

W4/D3 BLOCK 1 - Leg & Shoulder Wk 4 Day 3

Great back/lata and tricep pump. Quick 1.5 hour pump. Will hit some abs now.

W4/D4 BLOCK 1 - Back & Tricep Wk 4 Day 4

Good leg workouts. Squatted 225llbs for the first time. Hit some extra shoulders and some biceps. Going to do 10 mins of abs.

W4/D5 BLOCK 1 - Leg Focus Wk 4 Day 5

Amazing pump. Hit 225x4 bench then 235x2 pr and also arms feeling good

Good ass pump. Started off with a 20 min run at 6.5 speed and 2.5 incline and got to 2.15 miles. Then hit my highest bench at 200llbs 3x without any help but a spotter. Started at 135llbs and went up by 20llbs each time til near the end. Then hit all the recommended exercises and added more to biceps. Now going to hit 10 mins of abs and will be done for the day. Current body weight at 163.7llbs

W4/D6 BLOCK 1 - Chest & Bicep Wk 4 Day 6

Insane pump. Changed the workout a bit to gear it more towards intensity to shock the muscle. Feeling amazing.

W5/D1 BLOCK 2 - Chest & Tricep Wk 5 Day 1

Good back day. New gym bc I’m traveling for work

Braydon

W5/D2 BLOCK 2 - Back & Bicep Wk 5 Day 2

Amazing pump. Destroyed the legs. Hit new PR 245lbsx1 on the bench

W5/D3 BLOCK 2 - Leg & Shoulder Wk 5 Day 3

W5/D4 BLOCK 2 - Back & Tricep Wk 5 Day 4

Good pump today. Felt light and kept the workout short. Hit some triceps for additional everyday arms and going to finish off with 10 mins of abs

W5/D5 BLOCK 2 - Leg Focus Wk 5 Day 5

Every workout I'm I'm putting up bigger numbers. Killer workout this one, finally getting a proper upper chest

W5/D6 BLOCK 2 - Chest & Bicep Wk 5 Day 6

Started at 150 max on pause bench. Today, hit 225. Absolute top tier program

W6/D1 BLOCK 2 - Chest & Tricep Wk 6 Day 1

Good back pump. Added some additional back and bicep workouts to focus on some parts heavily.

W6/D2 BLOCK 2 - Back & Bicep Wk 6 Day 2

Good pump. Went to planet fitness with my gf after 3 or 4 years and benched 225 2x and 235 1x lol. Normal real-bench is 205llb as of now. Hit some good legs though

W6/D3 BLOCK 2 - Leg & Shoulder Wk 6 Day 3

Good back pump. Added in skme more back workouts and feeling that stretch. Going to hit some abs now

W7/D4 BLOCK 2 - Back & Tricep Wk 7 Day 4

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