John Paul

arms feel like jello…thanks man! Perfect workout ahead of the holidays

The Workout 👇🏼
(Circuit)
1️⃣ Slams 👉🏼 3x15
2️⃣ Landmine punch 👉🏼 3x10
3️⃣ Decline leg raise 👉🏼 3x10

4️⃣ Single arm Lateral raise 👉🏼 4x12

5️⃣Standing Arnie press 👉🏼 4x10

6️⃣ Dumbbell French press 👉🏼 3x15,12,10
7️⃣ Spider curl 👉🏼 3x12

8️⃣ Back supported Tricep pushdown 👉🏼3x15
9️⃣ Zottmann curl 👉🏼 3x12

1️⃣0️⃣ Tricep kickback 👉🏼 3x15
1️⃣1️⃣ single arm preacher curl 👉🏼 3x12

Slams

Landmine Rotational Press

Decline leg raise

Circuit

Modified cable lateral raise

Standing Arnold dumbbell press

Dumbbell French press

EZ bar spider curl

Arm Superset 1

Back supported Tricep pushdown

- Curl the dumbbells up 
- Rotate your wrists at the top 
- Lower the weights with your palms facing the ground
- Focus on a slow controlled movement

Dumbbell zottman curl

Arm superset 2

Tricep kickback

Single arm hammer preacher curl

Arm superset 3

Shoulders/ Arms/ Core
12/14/22

ACTIVE REST/ MOBILITY
4/19/24

REST
4/18/24

FUNCTIONAL
4/17/24

FULL BODY
4/16/24

Full Body
4/15/24

Full body Pull
4/13/24

Full Body Push
4/12/24

Active Recovery
4/11/24

Arms (lil added shoulders)
4/10/24

Legs
4/9/24

Shoulders/ Arms/ Core 12/14/22

Community

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