Name: Playbook - Arash Rahbar - Arm Day
Uploaded: 2022-05-04T13:39:23.947Z
Duration: 60 min
Description: Arm Day

Robin

Welp, I won’t be able to use my arms for the rest of the day now. 10/10 would blast again.

- Find the right distance between your hands that allows for the most tension on your triceps!  Too close is no hood!

Close grip bench

- Point your elbows to the ceiling and lower the bar bending your head. 
- Fully extend up and Contract your triceps

Incline preacher bar skull crushers-wide

- Keep your arm from shoulder to elbow perpendicular to the floor
- Fully extend your arm behind your head using your tricep

1 arm dumbbell overhead extension

- Keep your core tight and place focus on your biceps
- No swinging!!

2 arm dumbbell curls 3-0-1-1

- Alternate arms and avoid using momentum or your front deltoids

Alternating dumbbell curl on reverse preacher

- Avoid swinging or allowing your shoulders to activate. 
- Use full range of motion and squeeze at the top

Preacher bar spider curls

- Lie flat on your back and keep your elbows close to your body. 
- Drag curl maintainingbtension on yiur biceps

Lying cable preacher bar curls

Bend over to 90 degrees and perform a tricep extension. Allow for a hood stretch and contraction!

Bent over rope extension

Lying curls & bent over rope extension

Arm Day

Kwabena

Rest Day

Setareh

My legs are burning dude but I love it keep up the good training vids!!!

Justine

Legs 👊🏼👊🏼

Syed

DM-X

Shoulders & tris

خیلی برنامه زیباه ممنون

Massi

Back & Rear Delts

Andrew

Legs🔥👊🏼

Shoulders

John

Back & Rear delts

That was wonderful, my arms and chest are on fire 🔥💪
عالی😉

Shahab

Brandon

Chest & Biceps

Active rest day

Had lift light weight as there are so many reps , can’t walk anymore 🥹

Patrick

LEGZZZZZZ

D. Cole

Shoulders & Tris

The first set was killer! Have a lot on my mind right now I know I wasn’t as focused as I should have been. I really appreciate that you take the time to put these together for us. Take care coach

BACK & REAR DELTS

Chest & Bi

Woke up late and just did a quick workout with this one.

Active recovery

Killer workout! Definitely felt stronger this time. Thanks again!

Everyday new challenge and is always accepted

Please change your workout split ..bring something new brother

Susant

Legs

Shoulders & Triceps

We on to the mountain top. Everyday is a great challenge and is always accepted

Back & rear delts

Abs & Calves

LEGZZ

You really pushing  me to my limit. Didn’t even know I could go harder

A week and am feeling amazing already can’t wait to see what the future holds

Workout was great definitely felt like my back was on fire, I just haven’t been getting a lot of sleep so I know it could have been better on my part

BACK

Workout felt great! Arms and chest are burning!

Abs, Calves & cardio

Back and rear delts

Strength is definitely going up, really good workout, shorter but still intense! Thanks again!

It was good ..when will u change the workout splits ??

Was going to hit legs today but woke up to late. Will hit them tomorrow. Great core workout! Core is definitely burning right now!

Workout was great, I know I could have done better though. Was still underestimating how much weight I can lift safely. Thanks again for putting these workouts together

Felt really good! Kinda lost steam near the end, have a lot on my mind right now. Thanks again!

Back day

Just wanted to start week off with a chest workout. Felt a lot better then when I did it the other day, felt a lot stronger and seemed to have an insane pump going!

Shoulders felt and looked really good! Weight still staying in the mid to low 190’s and blood sugar did better today

Felt really good to do a back workout again. With the way life has been lately haven’t been on track. Blood sugar started dropping near the end. Need to adjust some settings and look at at my food in the morning. Been also trying to get a little cardio in everyday. 20 min at max incline for 2.6 or so. Or the stair stepper.

Really felt a lot stronger with this one! Thank you again!!

Well, that’s all I have energy for today. It’s noon, I’m gonna eat a sandwich and take a nap. DONE. 10/10 would pump again.

Workout felt great! I know I have a mental block on the barbell bench press. Almost impossible for me to get up to or past 245lbs getting form down though, so that’s good.

Chest & biceps

Seany

Leg Day!

The pit squat and both single leg workouts were murder!!!

Arm Day

Community

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