Name: Playbook - Calvin Negron - W1/ D5 Arms & Core
Uploaded: 2022-12-09T22:54:48.226Z
Duration: 45 min
Description: W1/ D5 Arms & Core

- Bend at the elbows to lower down, keeping your feet forward of your body
- Keep your elbows close to your body and your torso tipped forward 
- Extend your arms engaging your chest to push

Bodyweight dips

- increase the weight each set 
Stand tall, abs engaged and upper arms locked at your sides
- Press the bar down until your elbows are straight
- Bend the elbows to return to the starting position

Cable straight bar tricep pushdown

Tricep rope PushDown

- Increase the eight each sets (5-10 pounds).

Barbell curls

- Squeeze your biceps at the top
- Keep your core tight

Standing rope curl

- Lying on your back with your knees stacked over your hips, legs bent to 90 degrees 
- Keeping your chin tucked 
- Gently lift your head and shoulders off the floor 
- Slowly contracting your abdominals
- Pause briefly, lower back down
- Lower back stays in contact with the floor

Crunches w/ feet up

W1/ D5 Arms & Core

W1/D1 chest and Biceps

W1/D2 Back

W1/ D3 Shoulders and Core

W1/D4 Legs

W2/ D1 Chest & Core

W2/D2 Back

W2/D3 Shoulders & Core

W2/D4 Legs

W2/D5 Arms & Core

W3/D1 Chest & Core

W3/D2 Back

W3/D3 Shoulders & Core

W3/D4 Legs

W3/D5 Arms & Core

W4/D1 Chest & Core

W4/D2 Back

W4/D3 Shoulders & Core

W4/D4 Legs

W4/D5 Arms & Core

W1/ D5 Arms & Core

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