Name: Playbook - Brett Lundeen - W4/D6 ARMS
Uploaded: 2024-03-11T22:07:58.375Z
Duration: 45 min
Description: W4/D6 ARMS

Steady state cardio before.
12-15 min 12% incline @ 3mph

Incline Tricep skullcrusher

- Hold bar with an underhand grip
- Curl bar towards your shoulders
- Lower back down and repeat

Preacher bar cable curls

- Start with your arms at about 90 degrees 
- Extend at your elbows bringing the rope down
- Spread rope apart at the bottom for a deeper contraction at the triceps 
- Bend the elbows and control weight back to starting position

Rope tricep extension

Incline dumbbell curl

'- Thumb and pointer finger touching (diamond shape) with your hands 
- Bend at the elbows to come down 
- Keep you core engaged 
- Extend your arms to come up

Diamond push ups

21 reps
7 half (low to middle)
7 half (middle to high)
7 full

Barbell curl

W4/D6 ARMS

Felt great!! Starting my second time doing this program

Josh

Ryan

Great mix of strength and Hypertrophy! Love it.

Joey Cahill

W1/D1 PUSH- A

Love the volume here. Pumped for this program!

Levi

W1/D2 PULL- A

Challenging but felt good for finishing the tough workout

Johnnie

Getting through those calf raises at the end was a tough one 💪💪

John Paul

W1/D3 LEGS- A

W1/D4 PUSH- B

Destiny

Albert

W1/D5 PULL- B

W1/D6 LEGS- B

Great chest workout.  One of the best I’ve done.

Choskie

W2/D1 CHEST

W2/D2 BACK

Doing the circuit in a public gym makes equipment unavailability really real and difficult to complete the circuit

Michael

W2/D3 ABS

W2/D4 LEGS

W2/D5 SHOULDERS

W2/D6 ARMS

Back to it after my trip and happy to be back!!

W3/D1 PUSH- A

Casey

W3/D2 PULL- A

W3/D3 LEGS- A

W3/D4 PUSH- B

W3/D5 PULL- B

W3/D6 LEGS- B

Great chest workout.  Good way to the start the weekend.

W4/D1 CHEST

Was absolutely smoked by the incline curls at the end bro 💪

W4/D2 BACK

W4/D3 ABS

This 16 week series is fire … my legs are smoked

W4/D4 LEGS

W4/D5 SHOULDERS

W5/D1 PUSH- A

W5/D2 PULL- A

W5/D3 LEGS- A

W5/D4 PUSH- B

W5/D5 PULL- B

W5/D6 LEGS- B

Feeling strong and ready to start the week!

Mike

W6/D1 CHEST

W6/D2 BACK

Super sets are hard to do in a commercial gym

W6/D3 ABS

Glutes were murdered from
The hip Thrusts

W4/D6 ARMS

Community

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