Name: Playbook - Cole Shaffner - Arm day 💪🏼
Uploaded: 2022-11-29T23:48:04.824Z
Duration: 70 min
Description: Arm day 💪🏼

Love this specific arm workout , added a few more reps and it absolutely destroys the arms !🔥🏋️‍♂️

Robin Persaud

ramiro 

Arm destruction complete ! Didn’t get to do the Skullcrushers but still a solid workout !

If the intent was to destroy arms, MISSION ACCOMPLISHED 😂 feeling that burn 🔥

Let’s grow those arms! 
Warm up:
-3x30 sec of shoulder circles

In a bent over position, curl towards your chest with your elbow out in front of you.
It’s in the name, “concentration”! Really focus on the squeeze at the top and getting a nice stretch at the bottom. Try to use as little momentum as possible. 
8 reps. Drop to 12 reps. 
20 total 
45 sec rest then hit the next arm. 1 “set” = both arms. So 3 sets for each side = 6 total

Concentration curl (drop set)

Same thing here! Drop set from 8 reps to 12 reps. 20 total. 45 sec rest then hit the next arm.
Control the negative as always and focus on feeling a nice contraction while being able to isolate one arm at a time.

Lying single arm extension (drop set)

Curling the barbell traditionally but focusing on the eccentric! As you can see I am aiming for a 5 second negative with a short pause at the top.
Keep the elbows tucked to the sides and don’t let them fall too far backwards to cheat the rep.

Barbell curls (5 sec negatives)

- Keep the elbows in tight
- Stretch the dumbbell deep behind your head

Seated DB Skullcrusher

That’s right, 3 weight drops before resting… Sorry but don’t worry I went through the pain with you lol. 
On a serious note choose 3 weights that you can achieve these reps with
8/12/15 total reps on plan will be 35**
For example I did 50,40,30 (lbs)
Long 2.5 minute rest then you’ve only got one more set!!!

Triple drop set kettle bell curls

These can be done anywhere! I like using a barbell rack though. 
The higher up, the easier.
The lower, the harder the rep.
I like a middle range where I can bring the bar to my forehead and get 10-15 reps! Keep your core tight and back straight.

Bodyweight extensions

Arm day 💪🏼

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 !🏋️‍♂️🔥

Arm day 💪🏼

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