Name: Playbook - Ryan Dengler - W1/D2 WK 1 Day 2 BENCH, CHEST, & BICEP
Uploaded: 2022-06-06T16:25:51.703Z
Duration: 100 min
Description: W1/D2 WK 1 Day 2 BENCH, CHEST, & BICEP

Solid workout and love the pump! 💪🏻

Kyle

Henry

Antti

Mathias

Great pump. Needed to get back on structured workouts

Kevin

Landon

Anthony Ashford

Bench protocol:
1 @ 6 //  70% e1rm 5 x 3 sets

Bench protocol:

1 rep @ RPE 6 //  70% e1rm 5 x 3 sets

Competition bench (pause)

Incline Barbell Bench

Go low enough to feel a stretch in your pecs. Slight bend in the arms

Heavy Incline Dumbbell Fly

Go heavy on this one. Slight cheat on the way up, feel a squeeze, and really control the weight on the at back down.

Standing Cheating Barbell Curl

Keep it as heavy as you can go with good form.

Straight Bar Cable Curl

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

Gary

Frankie

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

Tyler

W1/D3 WK 1 Day 3 DEADLIFT & SHOULDERS

W1/D4 WK 1 Day 4 Rest Day Today

Aiden

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 🙌

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

Community

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