Name: Playbook - Warrior Fit - W2/D3 Arms
Uploaded: 2023-03-18T22:09:04.198Z
Duration: 45 min
Description: W2/D3 Arms

1. DB Bicep Curls 4 x 10
2. DB Tricep Kickbacks 3 x 10 each arm
3. EZ Bar Bicep Curls 3 x 10
4. Tricep Rope Pulldown 3 x 10

- Hold the dumbbells at your sides 
- Curl the dumbbells up, rotating your palms toward your shoulders as you curl 
- Lower with a controlled motion back to starting position

Dumbbell Curls

- Keeping your back flat and arm next to ribs elbow bent at 90 degrees
- Extend dumbbell back until arm is parallel to the floor
- Lower back to starting position

- 10 reps each arm

Dumbbell Tricep Kickback

- Hold the bar with underhand grip
- Engage your biceps as you curl the bar towards your shoulders
- Lower the bar slow and controlled

EZ Bar Curls

- Attach a rope to a cable stack as high as possible and assume a standing position
- Grasp the rope with a neutral grip (palms facing in) and lean forward slightly by hinging at the hips
- Initiate the movement by extending the elbows and flexing the triceps
- Pull the rope downward until the elbows are almost locked out 
- Bend the elbows lowering the weight under control back to the starting position
- Repeat for the desired number of repetitions

Tricep Rope Pulldown

W2/D3 Arms

Hard workout! I can barely walk 😭😭😭

Joshua

Adnan

Zach

W1/D1 Legs

Add a section where we can do a replacement excersise if that machine isnt available

Patricia

W1/D2 Chest

Really enjoyed it. Struggled on the DB kickback for my triceps

This was day 1 for me. I am beginning my journey with my daughter. She has joined the softball team locally and will begin playing for her high school team. I am excited to venture with my daughter on her journey. Austen is a great role model and leader for many to follow and I cannot express enough thanks for everything he has done, does now and will continue to do in the future. Cheers.

Christian

W1/D3 Arms

I’ll never be able to do a pull-up 😩😩

Great early morning workout. Definitely going to be sore tomorrow!

Morgan

W1/D4 Back & Legs

W1/D5 Rest/Recovery

Push ones myself to go slightly heavier , so Much regret in my life choices

W1/D6 Shoulders

W1/D7 Rest/Recovery

W2/D1 Legs

W2/D2 Chest

It was a bad day for me I can’t do a pull up

W2/D4 Back & Legs

W2/D5 Rest/Recovery

W2/D6 Shoulders

W2/D7 Rest/Recovery

W3/D1 Legs

Can we have the ability to switch out excersises if they aren’t available at our gym

W2/D3 Arms

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