Name: Playbook - Cole Shaffner - ARMS
Uploaded: 2022-05-25T23:33:29.000Z
Duration: 70 min
Description: ARMS

Nice workout. I had to make modifications of some exercises, but the end result was excellent.

Stacy

Very wobbly arms rn 😂 but hey it was a great working that hit the triceps well ! Now to continue eating 🔥💪🏼

Robin Persaud

ramiro 

I’ve been doing everything to failure , or if it says 8/10/12 reps I double to 16/20/24. Pushing the boundaries as to how much I can get. Felt it from the previous leg day and chest, but the it’s all worth it, my arms feel pumped up 💪🏼🔥🏋️‍♀️

Warm up:
3x30 sec of shoulder circles.
Also do a few sets of the first exercise, increasing the weight each set till your working sets.
Read all of the descriptions and watch the from for minor details on how to properly preform each exercise! 
LET’S GROW THOSE ARMS 💪🏼

- Shorter range of motion
- Stop the bar on your legs 
- Curl the bar towards your chin 
- Keep your elbows from falling backwards at all times

Seated barbell curls

- Lying on a high inclined bench 
- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your bicep as you curl 
- Slowly stretch back all the way to the bottom of the rep

DB hammer curl (seated incline)

- Same incline as the hammer curl bench 
- Grab the straight bar with a close grip
- Keep your elbows from flaring out and fully extend to the top of the rep (contracting your triceps)

Incline overhead extensions (cable/straight bar)

- Elbows pointed out (horizontally) 
- Bend the dumbbells inward/together 
- When extending back to the top keep your elbows from falling too low
- Start with a lighter weight and manipulate the exercise if you need to!

Lying tricep extensions (variation)

- Hold the dumbbells at 90° and rotate your palms back and forth.
- Targeting the forearms here so try and get a full range of motion in each twist!

Dumbbell “twisters”

- The more you bend your knees/come closer to the bench the easier this exercise will be.
- Adjust your form as needed
- Bend your elbows and drop your head to the bench
- Extend back to the top only using your triceps

Bodyweight extensions

ARMS

Chiseling the chest!

And that’s a wrap on a solid leg day 🔥

Legsss

Core

Back/Biceps

These recent workouts been hitting different 🤣 they go real hard !!! Proper solid workout 🔥🏋️‍♂️

High volume 
Push Day

First leg destruction of the year completed !!! ABSOLUTELY DESTROYED THESE QUADS 🔥🔥

Legs

Short but sweet workout… added a few more to it but good way to end  Tuesday 🔥

Added a few more workouts to increase the burn !!! Biceps are burning 🔥🔥🔥🔥

Quick Biceps & Core

Great to be back , took it slow today but glad to be back in the groove !!

Back day!

Another insane chest/Tri/shoulder workout in ! Great way to end the week 🔥🔥

Man’s pulled through with a chest ripping workout 🏋️‍♂️🔥 burn was felt through and through 🤪

Chest/Shoulders/Triceps

Another leg day down !! Time to get the Stairmaster set in !!

Absolutely destroyed my legs once again … added leg extensions !🏋️‍♂️🔥

ARMS

Community

More workouts from Cole Shaffner