Name: Playbook - Christopher Kellum - W1/D5 Arm Day
Uploaded: 2023-10-09T17:08:30.547Z
Duration: 45 min
Description: W1/D5 Arm Day

Ralph

Welcome to Day 5, soldier! Today, we're going to focus on carving out your arms. Having robust and defined arms will not only boost your confidence but also enhance your performance in the Army Combat Fitness Test (ACFT).

We kickstart the day with a warm-up session that includes jump rope and some band work, perfect for activating your biceps and triceps. This warm-up will also aid your recovery from the week's earlier workouts, thanks to some foam rolling.

Next, we launch into our arm-sculpting circuits. We start off with a heavier superset of close-grip bench press and standing barbell bicep curls, to recruit maximum muscle fibers. This is followed by a series of supersets where you will be alternating between bicep and tricep exercises. The short rest periods are designed to keep your muscles under constant tension, providing you with an intense pump.

We round out our strength work with a finishing circuit (the 28s), using an EZ bar to hammer home that pump and round out your arm development. Don't forget the wrist work at the end - strong forearms complement your biceps and triceps, and are crucial for grip strength and stability in many ACFT events.

We've also included a core workout that not only enhances your midsection strength but also helps with overall stability, a key element in all ACFT events.

For the cardio protocol, we've dialed it down to steady-state cardio aiming to maintain a heart rate of 70-80% of your max. This is coupled with sprint intervals to enhance your cardiovascular fitness and recovery.

Day 5 ends with a well-deserved cool-down jog. Get ready for some serious arm development and a memorable pump that will have you feeling stronger than ever. Prepare yourself, soldier! Let's get these arms chiseled!

Jump Rope (3-5 minutes): Jump roping is a fantastic way to get your heart rate up and your body ready for action. It can help to improve your coordination, boost your cardiovascular health, and warm up your entire body.

Banded Curls (15 reps): Banded curls help to engage and warm up your bicep muscles, preparing them for the heavier lifting to come. Resistance bands also encourage you to control your motion and focus on the contraction and extension of the muscle, which can improve your form and prevent injuries.

Band Tricep Press Down (15 reps): This exercise activates your tricep muscles, essentially doing for your triceps what the banded curls do for your biceps. It also promotes balance in muscle temperature and readiness between these opposing muscle groups.

Arm Circles (10 reps each, forward and backward): Arm circles are great for warming up your shoulder joints and the surrounding muscles. This can enhance your range of motion and flexibility, and reduce the risk of shoulder injuries.

Foam Rolling (All the sore spots): Foam rolling, also known as self-myofascial release, can help to relieve muscle tightness, soreness, and inflammation. It can also increase your joint range of motion. Rolling out your sore spots before a workout can help to increase blood flow and enhance overall performance.

By combining cardio, resistance work, joint mobility, and myofascial release, this warm-up routine offers a comprehensive way to prepare your body for a workout.

- Jump rope with the rope passing under your feet once each jump

Jump rope

Banded curls

Banded Tricep pushdown

Arm Circles

Warm Up

This first circuit is going to have your arms feeling super pumped up! Remember its a super set so perform the exercises back to back then rest for 60 -90 seconds.

- Start by lying down with hands close together on the barbell
- Lower weight down until it taps your chest
- Extend arms straight back up

Close grip bench press

- Hold the bar underhand grip with both hands
- Curl bar up towards your shoulders
- Lower to starting position

Straight bar cable bicep curls

Circuit 1

Another arm pump circuit! We have Dips and Hammer curls! Remember its a super set so perform the exercises back to back then rest for 45-60 seconds.

Shoot for 20 reps or Max reps each set*
- 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 up

Bodyweight dips

- 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

Hammer Curl

Circuit 2

Remember this is super set so perform the exercises back to back then rest for 45-60 seconds.

- Keep your elbows close to your temples
- Bend at the elbows to lower dumbbell down behind your head
- Extend your arms engaging your triceps to bring the dumbbell back up

Dumbbell overhead tricep extension

- From an incline position 
- Curl dumbbells up towards your shoulders 
- Keep elbows pointed to the floor
- Lower slowly back to starting position

Dumbbell incline curls

Circuit 3

This is the arm day finisher, one of my very own! Its 28's for 28 total reps with an EZ Bar ( Curvy Bar) 
-EZ Bar Curl (Inner grip) - 7 reps
-EZ Bar Skull Crusher - 7 reps
-EZ Bar Chest  press- 7 reps
-EZ Bar reverse Curl (Outer grip) - 7 reps

-Use the innermost grip
- Hold the bar with underhand grip
- Engage your biceps as you curl bar towards your shoulders
- Lower slowly and controlled

EZ bar 28s (Quad set)

Circuit 4

Total Time: 30 Minutes

Warm-up (5 Minutes)

Easy jogging or brisk walking to gradually raise your heart rate.
Interval Training (20 Minutes)

Minute 6-7: Sprint for 30 seconds, then jog or walk for 30 seconds.
Minute 8-9: Sprint for 30 seconds, then jog or walk for 30 seconds.
Minute 10-11: Sprint for 30 seconds, then jog or walk for 30 seconds.
Minute 12-13: Sprint for 30 seconds, then jog or walk for 30 seconds.
Minute 14-15: Sprint for 30 seconds, then jog or walk for 30 seconds.
Minute 16-17: Sprint for 30 seconds, then jog or walk for 30 seconds.
Minute 18-19: Sprint for 30 seconds, then jog or walk for 30 seconds.
Minute 20-21: Sprint for 30 seconds, then jog or walk for 30 seconds.
Minute 22-23: Sprint for 30 seconds, then jog or walk for 30 seconds.
Minute 24-25: Sprint for 30 seconds, then jog or walk for 30 seconds.
Cool Down (5 Minutes)

Easy jogging or walking to bring your heart rate back down. Stretch out your major muscle groups to prevent tightness and aid recovery.
Notes:

For the sprint intervals, aim for around 85-90% of your maximum effort. You should be working hard and feeling breathless by the end of each sprint.
The jog or walk intervals are your recovery periods. Use these to catch your breath and prepare for the next sprint.
Remember to stay hydrated and listen to your body. If you feel dizzy or overly fatigued, stop and rest.

Running (HIIT)

W1/D5 Arm Day

W1/D4 Shoulder Domination

W1/D3 Back Day

Very strenuous but that’s definitely needed for improvement

Donovan

W1/D2 Chest Day & Sprints

Amazing workout but I’m alittle out of shape.

Aaron

The barbell squat and kb swings in first circuit, can you add how many reps to complete per round?

W1/D5 Arm Day

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