Name: Playbook - Clark Bartram - W5/D5 - arms
Uploaded: 2022-06-08T14:54:03.104Z
Duration: 45 min
Description: W5/D5 - arms

Kevin Primrose

Murray Sherwin

Jose Montenegro

Joseph Figueroa

Rick

Superset
- Dumbbell alternating curls 4 x 10
- Dumbbell skullcrushers 4 x 10

Superset
- Preacher curls 4 x 8,10,10,12
- Overhead extensions 4 x 8,10,10,12

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

- Ab wheel roll outs 3 x 10

- Hold the dumbbells with your palms facing you
- Curl the dumbbell up engaging your bicep 
- Lower with a controlled motion
- Repeat on the opposite side

Dumbbell alternating curls

- Lying on an incline bench
- Raise dumbbells above you to full arm extension
- Hinge at the elbow lowering the dumbbells over and behind your head
- Extend your arms back up activating your triceps

Dumbbell skull crushers

Superset

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

Preacher curls

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

Overhead extensions

- 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

- Start kneeling with wheel in front of you, directly under shoulders
- Engage your core and roll wheel forward 
- Keep your back straight throughout movement
- Roll wheel back in towards your knees

Ab rollouts

W5/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.

W5/D5 - arms

Community

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