Name: Playbook - Ryan Hall - W4/D4 Tricep and Shoulder
Uploaded: 2022-02-26T03:55:30.719Z
Duration: 45 min
Description: W4/D4 Tricep and Shoulder

Oliver

Christian

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!

Josh

Triceps/Shoulders

-9 sets of Cable Rope Tricep Extension triple dropset (start with a weight you can do 4 reps at and go to failure, then reduce the weight by 10%, then go to failure, then reduce the weight again by 10% and then go to failure. 90 seconds rest between sets. 

-9 sets of (each arm) DB Standing Single Arm Shoulder Press superset with Rear Delt Dumbbell Flys. Try and reach failure at 4 reps. 90 seconds rest between sets.  

-9 sets (each arm) of Dumbbell Tricep Kickbacks (triple dropset. Choose a weight you can do about 8 reps at, then go to failure on one the weak side first, then go to strong side, then reduce the weight by 5-10 lbs, go to failure on weak side first, then strong side, then reduce the weight a final time by 5-10 lbs then go to failure on weak side, then strong side.  Then take 90 seconds rest between sets.  

-9 sets of DB Front Raises superset with Dumbbell Lateral Raises.  Try and reach failure at 10 reps.

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

Cable rope triceps extensions

- Start with your working arm at 90 degrees
- Press the dumbbell straight up
- Lower with a slow controlled motion

Single shoulder press (L)

Single shoulder press (R)

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

Rear delt dumbbell flys

Superset

- Hinge forward keeping a bend at your knee
- Holding dumbbell with arm bent to 90 degrees at your side
- Extend your arm engaging your triceps
- Lower back to starting position
- Complete desired reps then repeat on the opposite side

Dumbbell tricep kickbacks

- 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

- 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

W4/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.

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!

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!

W4/D4 Tricep and Shoulder

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