Name: Playbook - Coach Myers - The Infamous Arms & Legs Circuit
Uploaded: 2024-02-18T22:00:08.242Z
Duration: 60 min
Description: The Infamous Arms & Legs Circuit

For the DB lunges, is that 10/leg or 10 total?

Nikhil

6 rounds:
Rope climb - 1
DB Curl - 5
Barbell Curl - 15
Weighted Dips - 5
DB Skulls - 10
Tricep Push Downs - 15
   DB Lunges - 10 heavy
   Walking Lunges - 2 min

- Start by sitting on the ground and climb the rope hand over hand
- Never let either arm get fully extended

- Beginner: wrap your legs around the rope to assist

- Intermediate: Do not use your legs

- Advanced:  Sit in an L-Sit the entire time with your legs straight out in front of you

Rope Climb - Legless

- Curl the dumbbells up as you fully supinate your hands
- Remain in a palms up position as you slowly lower the weight, twisting back to neutral just before the dumbbells reach your sides

DB Curls

- Keep shoulders rolled back 
- Elbow tight to body 
- Maintain a slight bend at your knees

Barbell Curl

- Hang plates or a dumbbell from a weighted belt 
- Grasp the parallel bars and hop up so your arms are straight
- Lean forward at about a 45-degree angle, bend at the waist, so your legs are vertical
- Pull your shoulders down and back
- Maintain this body position throughout the exercise
- Slowly bend your elbows to lower your body into the dip until your upper arms are about parallel to the ground (do not go below parallel)
- Keep your elbows tight to your body
- Straighten your arms to drive your body up to the starting position

Dips - Weighted

- Lay on the floor or a bench with a set of dumbbells extended over your chest
- Keeping your hands in a neutral position (palms facing in), let your arms drift back slightly and bend your elbows until the weights are on either side of your head
- Immediately extend your arms and bring them back to the starting position

DB Skullcrusher

- Attach a straight bar to a cable stack as high as possible and assume a standing position
- Grasp the straight bar with a pronated grip (palms facing down) and lean forward slightly by hinging at the hips
- Initiate the movement by extending the elbows and flexing the triceps
- Push the handle downward until the elbows are almost locked out and then slowly lower under control back to the starting position

Tricep Pressdowns - Cable Straight Bar

- Step backwards into a split leg lunge stance and carefully touch your knee to the ground
- Keep your chest up (don’t lean forward) as you step back to starting position
- Complete desired reps then repeat on the opposite side

DB Reverse Lunge

- Check your step in the middle of each lunge and alternate sides
- Keep chest up and control your descent
- For weighted sets use heavy DBs or KBs

Walking Lunges

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