Name: Playbook - Coach Myers - W4/D6
Uploaded: 2024-02-18T22:00:08.343Z
Duration: 45 min
Description: W4/D6

Best shape I’ve been in strongest I have ever been, never new I could get abs outside of cutting weight. Fbgm man

Brandon

Day 6: Arms

Overhead Tricep - 5 x 5

Superset: 4 sets
Barbell Curl - 3 negatives + 3 regular
Tricep Pressdown - 15

Superset: 3 sets
DB Curls - 5/5 negatives
Hammer Curls - 10

- Stand tall, holding a single dumbbell overhead
- Keep your elbows close to your temples
- Bend at the elbows to lower the dumbbell down behind your head
- Extend your arms, engaging your triceps to bring the dumbbell back up

OH Tricep Extension

Barbell Curl - 3 negatives + 3 regular
Tricep Pressdown - 15

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

Barbell Curl

- Attach a rope attachment to a cable stack as high as possible and assume a standing position
- Grasp the rope with a neutral grip and lean forward slightly by hinging at the hips
- Initiate the movement by extending the elbows and flexing the triceps
- Push the rope downward until the elbows are almost locked out and then slowly lower under control back to the starting position
- Spread the rope apart at the bottom for a deeper contraction

Tricep Pressdowns - Cable Rope

Superset

DB Curls - 5/5 negatives
Hammer curls - 10

- 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

5R/5L

DB Curls

- Hold the dumbbells in a neutral position (palms facing each other) as you curl them straight up
- Squeeze your forearms and keep your elbows at your sides
- Lower the dumbbells with control

Hammer Curls

W4/D6

Bench Press - in depth tutorial

RTC Big Bench - Week 1 Breakdown

Zach

Didn’t get to finish it but it was preatty good

Lake

W1/D1

Todd

W1/D2

Jordan L

W1/D3

W1/D4

Derek

W1/D5

W1/D6

W1/D7

RTC Big Bench - Week 2 breakdown

W2/D1

W2/D2

W2/D3

W2/D4

W2/D5

W2/D6

W2/D7

W3/D1

W3/D2

W3/D3

W3/D4

W3/D5

W3/D6

W3/D7

W4/D1

W4/D2

W4/D3

W4/D4

W4/D5

W4/D7

W5/D1

W5/D2

W5/D3

W5/D4

W5/D5

W5/D6

W5/D7

W6/D1

W6/D2

W6/D3

W6/D4

W6/D5

W6/D6

W6/D7

W7/D1

W7/D2

W7/D3

W7/D4

W7/D5

W4/D6

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