Name: Playbook - Cole Shaffner - Arm day 💪🏼
Uploaded: 2022-07-12T16:13:44.930Z
Duration: 60 min
Description: Arm day 💪🏼

ramiro 

Great hit on the triceps today… will definitely feel it tomorrow on leg day… can’t wait to crush these legs tomorrow 😈🔥 if it’s one thing I look forward to each week, it’s crushing these legs 😮‍💨🏋️‍♀️

Robin Persaud

Warm up: 
>3x30 sec of shoulder circles 
>2-3 sets increasing the weight on the barbell extensions till your working set (10-15 reps).
Focus on a full range of motion and really squeezing the muscle on the contraction.

-Start with a should width grip
-Bring the bar just behind your head 
-Extend back up keeping tension on your triceps

Lying barbell extensions

-Bring the cables to the top of the machine
-Grab the handles and curl inward using only your biceps
-Squeeze and hold for 1-2 seconds then fully stretch back to the top

Wide cable curls

-Walk the cable out to start tension 
-Keep your elbows pushed back as you curl

Behind the back cable curls

- Stay upright and don't allow for your shoulders to overpower
- Spread rope apart at the bottom for a deeper contraction

Rope pushdown

- Keep your core tight
- Spread the rope apart at the top of the movement

Overhead rope tricep 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 💪🏼

Community

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