Name: Playbook - Clark Bartram - W1/D5 - arms
Uploaded: 2022-06-08T14:54:02.713Z
Duration: 45 min
Description: W1/D5 - arms

Seemed a bit light on weight until that last progressive set of 12. Crap.

Steve

Jose Montenegro

It feels good to get back to working these guns!!

David

Bret

Kevin Primrose

Started with 35 min on the bike then the workouts. It was good stayed in the 40-35lb range 1-4 then 25-15 on 5. Good burn

Adam

Murray Sherwin

André

Love this app. Curious about the “rest” button is t available on each exercise?

Jeff

Rex Hanna

Jerard

Didn't have a preacher bench available, I chose probate brachialis curls instead 👍🏼👊🏼

Anonymous

What a great burn and transition! Thanks brother

John Snyder

Joseph Figueroa

Rick

Jared

Clark, I truly love your app. It is made fir everyone, both men and women and is extremely affordable. I look forward to it daily for several things. Thanks.
~Crystal Brinkley, Fancy Farm, KY.

Crystal Brinkley

Herschel James Elliot Overby

- Close grip bench press 4 x 8,8,10,12
- Barbell curls 4 x 8,8,10,12
- Overhead extensions 4 x 8,8,10,12
- Preacher curls 4 x 8,10,10,12
- Tricep rope pushdowns 4 x 10,10,10,12
- Seated incline dumbbell curls 4 x 10,10,10,12

- 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 bar with your palms facing away from you
- Curl the bar up engaging your biceps
- Lower with a controlled motion

Bicep curls (barbell)

- Keep your arms (shoulder to elbow) perpendicular to the floor
- Get a good stretch and extend all the way up

Overhead extensions

- As you curl up engage your biceps
- Lower with a slow controlled movement

Preacher curls

- Start with your arms at about 90 degrees 
- Push the rope down extending your arms
- Spread rope apart at the bottom for a deeper contraction at the triceps

Tricep rope pushdown

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

Seated incline dumbbell curls

W1/D5 - arms

Workout was really good. I do need to modify the push-ups and the dumbell flies due to my shoulder though. Any alternatives to not aggravate my nerve again?

Armando Del Valle

Thanks Clark, good start.  Needed the assist on the dips.  55 year old new to weights.  Naturally fit

W1/D1 - chest

Chris Poveromo

W1/D2 - back

Clark. Sled push? I have a pretty decent gym setup at our firehouse, however, I have to believe it would have to be only a few gyms in the country that have a 25m sled. Come up with something more practical that more can use. I just replaced it with heavy calves.

W1/D3 - legs

Great workout.  But like others say:  place for notes on weights used

W1/D4 - shoulders

Mario

JohnNaiberk

W1/D6 - cardio

My shoulder was not having it today with certain exercises so I had to go lighter than usual. 

My body loves to remind me I have a bad shoulder even when the nerve isn't bugging me.

W1/D5 - arms

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