Name: Playbook - Ryan Hall - W2/D4 Tricep and Shoulder
Uploaded: 2022-02-26T03:55:30.049Z
Duration: 45 min
Description: W2/D4 Tricep and Shoulder

Happy New Year! A great way to start 2023.

Oliver

Mark Kelley

I’m really enjoying this program. I’m cutting right now, and it’s keeping me strong! Can’t wait to see how strong and cut I am after week 6!

Gary

Triceps/Shoulders 

-7 sets of Standing Barbell Press superset with Rear Delt Dumbbell Flys try and reach failure at 8 reps. 90 seconds rest between sets.

-7 sets of Cable Rope Tricep Extensions superset with Dumbbell Lateral Raises try and reach failure at 8 reps. 90 seconds rest between sets.  

-7 sets of DB Front Raises superset with Cable Tricep Reverse Curls. Try and reach failure at 8 reps.

-squeeze the bar hard
-hands slightly wider than shoulder width apart
-press the weight into the air using your shoulders 
-lock in the back and core so you don’t lean back

Standing Barbell Shoulder Press

-keep your core locked in
-squeeze with your rear delt to bring the weight up

Rear delt dumbbell flys

Superset

- Begin with rope in both hands and elbows bent 90 degrees
- Extend elbows and engage triceps

Cable rope triceps extensions

- Raise your arm keeping a slight bend at the elbow 
- Raise until you reach shoulder height 
- Lower with a slow controlled motion

Dumbbell lateral raises

- Hold the dumbbells in front of you with palms facing toward you 
- Raise the dumbbells up to shoulder height 
- Keep a slight bend at the elbow

DB front raises

-keep the elbows locked and squeeze the handle hard as you extend the handles away from you
-1 second pause at full extension

Cable tricep reverse curls

W2/D4 Tricep and Shoulder

Preston

It was amazing haven’t felt this type of pump in awhile

Quentin

W1/D1 Chest and Ab

Breno De Faria

Shannon

W1/D2 Tricep and Shoulder

Tough. Not done heavy squats and deadlifts in awhile. 💪🏼

Stuart

Michael Kovacs

W1/D3 Leg and Back

4 days in. You’re sick in the head. I love it.

Christian

Great workout set. Took a 5 hour break after morning bike ride...too long?

W1/D4 Lat and Bicep

Great workout. My only question for clarification is in the flies. Sometimes when there are both right arm and left arm exercises you split those out. Sometimes you make it one section of a superset. Just confirming it should be 15 right arm, 15 left, then ab roller. Thanks!

Josh

W1/D5 Chest and Ab

I really didn’t want to go to the gym today but my good friend who’s also doing this program reminded me that Legitness doesn’t rest!

W2/D4 Tricep and Shoulder

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