Name: Playbook - Clark Bartram - W4/D5 - arms
Uploaded: 2022-06-08T14:54:03.016Z
Duration: 45 min
Description: W4/D5 - arms

Ivan

Murray Sherwin

Too many distractions at work today. But got most of this workout done and added 30 minutes of cardio.

Jeff

Jose Montenegro

Joseph Figueroa

- 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
- Close grip push ups 4 x 10
- Seated incline dumbbell curls 4 x 10,10,10,12

Superset
- Cable bicep curls 4 x 10
- Tricep rope pushdowns 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

- 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

- 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

- 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

Superset

W4/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

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.

W4/D5 - arms

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