Name: Playbook - Charles Griffen - Week 1 Day 3
Uploaded: 2021-12-12T17:59:09.063Z
Duration: 50 min
Description: Week 1 Day 3

Lucas

Ryan Crawford

Patton

Khalil

Superset
Tricep Pushdowns (V attachment) & Seated Hammer Curl
2 x 15 reps
2 x 12 reps

Superset
Machine Dips & Ez Bar Bicep Curls
2 x 15 reps
2 x 12 reps 

Superset
Overhead Tricep Ext & Concentration Curl
2 x 15 reps
2 x 12 reps

Week 1 is baseline week. You will be finding the weight for which you’re able to do the listed reps for. Form & execution is the main goal. This week is not meant for you to be going to failure on any exercise or any set. Progressive overload will begin in week 2.

- 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 tricep pushdown (v attachment)

- Hold the dumbbells with palms facing the center of your body
- Keeping elbows close to your body
- Curl the dumbbells toward your shoulders 
- Pause at the top then lower under control

Seated Hammer Curl

Arm Superset

Sit at edge of seat keeping body vertical 

Push the handles down until your elbows are almost fully extended

Allow your elbows to flex to the initial position

Machine dips

- Keep your elbows close to your body
- Curl the bar up towards your shoulders
- Engage your biceps as you curl
- Return to the initial position with a controlled movement

EZ bar bicep curls

Arm superset

- Begin with your back to the to cable and hands over head, elbows bent 90 degrees
- Pull rope cable so that elbows are straight, slowly return to start

Cable rope overhead triceps extensions

- Place the back of your arm on your inner thigh
- Arm starts extended holding the dumbbell off the floor
- Slowly curl the weight up pause at the top squeezing your bicep
- Slowly lower weight back to the starting position
- Do all reps on one arm before switching

Week 1 Day 3

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