Name: Playbook - Ryan Hall - W3/D6 Tricep and Shoulder
Uploaded: 2022-02-26T03:55:30.442Z
Duration: 45 min
Description: W3/D6 Tricep and Shoulder

Oliver

Christian

Triceps /Shoulders

-8 sets of Skull Crushers superset with Incline press. Try and find failure at 4 reps. 90 seconds rest between sets.  

-8 sets of Standing Barbell Press superset with Rear Delt Dumbbell Flys. Try and reach failure at 4 reps. 90 seconds rest between sets. 

-8 sets of Cable Rope Tricep Extensions superset with Dumbbell Lateral Raises. Try and reach failure at 10 reps. 90 seconds rest between sets.  

-8 sets of DB Front Raises superset with Cable Tricep Reverse Curls. Try and reach failure at 15 reps.

- Point your elbows to the ceiling 
- Bending at the elbow lower the bar towards your head
- Fully extend up contracting your triceps

Skull Crushers

Seated shoulder press

Superset

-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

- 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

W3/D6 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.

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

Mark Kelley

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!

W1/D6 Tricep and Shoulder

Scott Swanson

W2/D1 Leg and Back

These workouts and eating a carnivore diet are saving my life!

W2/D2 Lat and Bicep

Wow! Those diamond push-ups were too much! Merry Christmas!

Those diamond push-ups right after the chest pushes are brutal.

Thanks for killing me at the end of every workout! 🔥

Adam MOATS

W2/D3 Chest and Ab

Happy New Year! A great way to start 2023.

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

W2/D4 Tricep and Shoulder

Good workout! Split between before and after work.

Omar

W2/D5 Leg and Back

W2/D6 Lat and Bicep

The pain is still there, but starting to feel stronger.

Ryan

W3/D1 Chest and Ab

Very good workout. Those lateral raises at the end were tough.

W3/D2 Tricep and Shoulder

Great leg workout. Had to break into two sessions because of the duration.

Thanks, Ryan! Just upgraded from chopstick to chicken legs😤

Connor

W3/D3 Leg and Back

W3/D4 Lat and Bicep

I liked the workout, but budgeting for time is way off. Please put more realistic times down. This took me 100 minutes.

W3/D5 Chest and Ab

Good workout. Nordics and SB crunches were great.

Lot of reps in this one. Feel like that 45m for all of them isn’t really accurate.

W4/D1 Leg and Back

Great workout. 

Description says deadlift rows but in the workout it shows and explains just deadlifts. I did rows since it’s a lat workout. :-)

W4/D2 Lat and Bicep

W4/D3 Chest and Ab

It would be great to have the reps to failure info on the drill instructions. Hard to flip back and forth without loosing saved reps. Great stuff!

W4/D4 Tricep and Shoulder

W4/D5 Leg and Back

W4/D6 Lat and Bicep

There is no way this can be done in 45m.So many reps

W5/D1 Chest and Ab

W5/D2 Tricep and Shoulder

W5/D3 Leg and Back

Great program can’t wait till it’s over

W5/D4 Lat and Bicep

The first set of incline presses says 40 reps, along with the header. Pretty sure they’re supposed to say 10. Just fyi! Overall, still loving it!

W3/D6 Tricep and Shoulder

Community

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