Name: Playbook - Clark Bartram - W3/D5 - arms
Uploaded: 2022-06-08T14:54:02.922Z
Duration: 45 min
Description: W3/D5 - arms

Murray Sherwin

Joseph Figueroa

Jared

Rick

- Close grip bench press 4 x 8,8,10,12
- Barbell curls 4 x 8,8,10,12
- Overhead extensions 4 x 8,10,10,12
- 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

Superset 
- Cable bicep curls 4 x 10
- Close grip push up 4 x 10

- 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

- Hold the rope with your palms facing each other
- Engage your biceps as you curl up
- Keep your core engaged
- Pause at the top and lower slowly

Cable rope curls

- Thumb and pointer finger touching (diamond shape) with your hands 
- Bend at the elbows to come down 
- Keep you core engaged 
- Extend your arms to come up

Close grip push ups

Superset

W3/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.

Steve

W1/D3 - legs

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

W1/D4 - shoulders

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

W1/D5 - arms

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.

W2/D1 - chest

Bret

W2/D2 - back

Torn cartilage went skating/Reffing instead

Jose Montenegro

W2/D3 - legs

Evangelos

W2/D4 - shoulders

W2/D5 - arms

Substituted with a 32 mile ride at 12 miles an hour.

W2/D6 - cardio

Good sweats knee swelling down . Got in about 1.5 hours 1/2 walk then weight: now three moves for core set

W3/D1 - chest

Great work out E1 67lb on machine, E2 40lb each armx2

Adam

Rex Hanna

W3/D2 - back

Mitch

Too many unique exercises in this day for home gyms

W3/D3 - legs

Love the integration of the Inertia Wave.

Jeff

W3/4 - shoulders

W3/D6 - cardio

W4/D1 - chest

W4/D2 - back

W4/D3 - legs

Exhausting and awesome at the same time. Let’s go!

W4/D4 - shoulders

Ivan

W4/D5 - arms

Tough incline workout…30 min 2 miles at 15 incline 👍👏

Substituted with 30.6 mile bike ride @ 13.0 mph.

W4/D6 - cardio

Together with the CBX Supplements and this Maximized Man workouts, I’m really starting to see the bulk in my muscles. LFG

W5/D1 - chest

Didn’t have the right equipment but made it work 👍

W5/D2 - back

W5/D3 - legs

I’m confused about super setting. No rest?

W5/D4 - shoulders

Kevin Primrose

W5/D5 - arms

W5/D6 - cardio

Great workout for a head cold👏👍😎

W6/D1 - chest

None of the timers kicked on any of the exercises today. Sixth week of the back. ??

Most days the timer doesn’t start automatically after each rep I have to leave the exercise and manually set a timer. It gets irritating

W6/D2 - back

W6/D3 - legs

W6/D4 - shoulders

W6/D5 - arms

I finished Phase 1 of the maximized man program.
It took me about 7weeks to complete the 6 week program.
I tracked my eating throughout and ate pretty well. 
I have lost 11 pounds and am looking forward to phase 2

David

Substituted with 29 mile bike ride at 14.1 mph.

W3/D5 - arms

Community

More workouts from Clark Bartram