Name: Playbook - Ryan Dengler - W1/D3 WK 1 Day 3 DEADLIFT & SHOULDERS
Uploaded: 2022-06-06T16:25:51.718Z
Duration: 90 min
Description: W1/D3 WK 1 Day 3 DEADLIFT & SHOULDERS

Henry

Tyler

Anthony Ashford

Deadlift protocol:

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

Deadlift protocol:

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

I’m doing sumo today, but you can do either sumo or conventional whichever you prefer for your competition deadlift.

Deadlift

I like to put the bench at least 1-2 notches back from 90 degrees. It’s kinda like a really steep incline bench, but it still hits the shoulders like crazy.

Heavy Dumbbell Shoulder Press

Going as heavy as I can on these while keeping my form as strict as possible. I try to squeeze the shoulder at the top and kind of resist the weight before letting the dumbbells go back down. These will burn.

Strict Form Dumbbell Lateral Raise

Go heavy on these too. These should not be easy, so push them toward failure. Should be at failure by the last set.

Pec Deck Rear Delt Fly

W1/D3 WK 1 Day 3 DEADLIFT & SHOULDERS

Gary

Mathias

Frankie

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

Solid workout and love the pump! 💪🏻

Kyle

Antti

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

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 🙌

W1/D3 WK 1 Day 3 DEADLIFT & SHOULDERS

Community

More workouts from Ryan Dengler