Name: Playbook - Christopher Kellum - W1/D4 Arms
Uploaded: 2023-10-09T17:08:30.571Z
Duration: 50 min
Description: W1/D4 Arms

Marisol Del Villar

This is a big focus on your arms ( biceps and triceps) I recommend super setting a tricep and a bicep workout together to speed this up!

Focus on a 2 second hold and squeeze/flex your biceps at the top!

- Stand up with your torso upright while holding a barbell at a shoulder-width grip. The palm of your hands should be facing forward and the elbows should be close to the torso. This will be your starting position.
- While holding the upper arms stationary, curl the weights forward while contracting the biceps as you breathe out. Tip: Only the forearms should move.
- Continue the movement until your biceps are fully contracted and the bar is at shoulder level. Hold the contracted position for a second and squeeze the biceps hard.
- Slowly begin to bring the bar back to starting position as your breathe in.
- Repeat for the recommended amount of repetitions."

Barbell curls 2 second hold

- For this exercise you will need to place a bench behind your back and another one in front of you. With the benches perpendicular to your body, hold on to one bench on its edge with the hands close to your body, separated at shoulder width. Your arms should be fully extended.
- The legs will be extended forward on top of the other bench. Your legs should be parallel to the floor while your torso is to be perpendicular to the floor. Have your partner place the dumbbell on your lap. Note: This exercise is best performed with a partner as placing the weight on your lap can be challenging and cause injury without assistance. This will be your starting position.
- Slowly lower your body as you inhale by bending at the elbows until you lower yourself far enough to where there is an angle slightly smaller than 90 degrees between the upper arm and the forearm. Tip: Keep the elbows as close as possible throughout the movement. Forearms should always be pointing down.

Weighted bench dips

- Start by standing tall, holding a cable bar or rope with palms up and keeping your abs engaged to avoid leaning.
- Keeping your upper arm locked to your ribs, bent at the elbow to pull your hands toward your shoulders.
- Slowly lower the bar or rope back to your hips after reaching close to shoulder height.

Bicep curl (rope)

Focus on a squeeze at the bottom
- Stand tall, abs engaged and upper arms locked at your sides.
- Press the rope attachment down until your elbows are straight, pulling the rope apart as you press down.
- Bend the elbows and not the shoulders to return to the starting position."

Tricep press down (rope)

Focus on a 1-2 second hold at the top of each rep

- Stand up with your torso upright and a dumbbell in each hand being held at arms length. The elbows should be close to the torso.
- The palms of the hands should be facing your torso. This will be your starting position.
- While holding the upper arm stationary, curl the right weight forward while contracting the biceps as you breathe out. Continue the movement until your biceps is fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a second as you squeeze the biceps. Tip: Only the forearms should move.
- Slowly begin to bring the dumbbells back to starting position as your breathe in.
- Repeat the movement with the left hand. This equals one repetition.
- Continue alternating in this manner for the recommended amount of repetitions.

Hammer curls standing

The main focus with this tricep kickback is holding it at the top of the rep with a 1 second hold. 
make sure to squeeze and flex your tricep at the top
Rest is done while performing the opposite kick back

Tricep kickback left 1second hold

Tricep kickback right 1 second hold

This is best done fixed on a machine as featured but can be done standing up.

the focus is to hold and squeeze your biceps at the top of each rep for 2 seconds and repeat.

EZ Bar curl 2 second hold fixed

-Start in a plank position on all fours with your legs extended behind you and your hands stacked directly under your shoulders.
-Position your hands close together, spreading your fingers to create a diamond shape with your index fingers.
-Begin to lower your chest to the floor while keeping your back flat.
-Press up and exhale 
and repeat

Diamond push ups

the goal of this cardio session is to maximize energy output in a short duration

Speed should be at 5-8mph pick your jog range. you can walk if you feel you aren't at this intensity. each week i recommend trying to walk less and go from a jog to sprint.

Light jog

Speed should be in the range of 9-12mph. Pick a speed that you feel you are sprinting! take breaks when needed goal is to finish all 12 rounds

Sprint

HIIT Running

This is a body weight circuit designed to hit every area of your abdominals 👊🏽 beginners can hit 1 round. If 2 rounds is easy go for 3 or add some weight

The goal is to mimic a bicycle motion with forward motion! Recommend doing this on a cushion mat

Forward bicycles

The goal is to mimic pedaling backwards like you would on a bike. Keep your core engaged and reach for the ceiling

Reverse bicycles

This can be done with hands overhead or on the ground to your side to make it easier

Overhead In and Outs

This is another in and out variation this one you are going to extend and then hug around your legs

In & out hugs

You are going to get a wide base and reach to your leg with the opposite arm and perform a swipe across to the next leg and repeat with the opposite arm

Windshield wipers

These are scissors each rep
You will hold the position for 2-3 seconds then perform a scissor motion and repeat with the opposite leg. The legs never touch the ground so it’s like a 6 inch hold at the bottom while the other leg is elevated 🔥

Scissor holds

Have you feet touching and legs out to the side the goal is to elevate your hips off the ground using your core

Hip rock n’ raise

This is a 2 part movement you can start with the V up motion then move into the sit up (roll up) . V up = 1 rep then the roll up = 2 reps all the Way to 25

V up Roll ups

This is the cross body crunch you will perform 25 reps each side

Cross body crunch (L)

Cross body crunch (R)

The heel taps are going to hit the lower abs. For this elevate your shoulders off the ground into a low crunch and away back and forth tapping your heels for 25 reps

Heel taps

Bring your elbow to your quad on each rep use your opposite arm for support on the ground in front of you. Complete 25 reps each side

Oblique V ups (R)

Oblique V ups (L)

Perform with your legs straight out I recommend cupping your hands and to complete this rep you need to tap the floor. One rep equals tapping both side

Mason twists

Core burnout 🔥

W1/D4 Arms

First day back after a back injury. Good challenge!

Noah

W1/D1 Back+Cardio+Abs

W1/D2 Chest

Great leg workout. The run at the end definitely irons out the legs after smoking them. I incorporated 30 jump rope skips to keep the HR up in between sets and enjoyed the calf burn.

Garrett

Not bad. Considering I do not like to workout my legs.. haha.

Clifton Thigpen

SO GOOD! I didn't think I'd like the 30-60s at the end, but the full 15 minutes wasn't too bad. Challenging, but doable!!

W1/D4 Arms

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