Name: Playbook - Cole Shaffner - Arms & a “lil” core
Uploaded: 2021-12-19T23:21:37.943Z
Duration: 60 min
Description: Arms & a “lil” core

ramiro 

Fantastic bi-tri workout. Noticed you were using fat gripz for first two so gave that a try - wow that burns the brachioradialus!!! “Lil core”? Damn that burned, too!

Warm up for both of the first two exercises! 3-4 sets climbing the weight up to your working sets. 
Read all of the descriptions and watch the form closely on a lot of these! Minor details are important. 
Let’s grow those arms!!!
Could superset these as well.

5 reps together 
10 reps alternating 
15 total reps. 
Control the 5 together a lot then a little momentum can be used for the alternating reps.

DB hammer curls

1-2 second hold at the top and 2-3 second eccentric! Stretch the tricep to the sides of your head and keep the elbows slightly back.

Lying DB extensions

Standing a few steps in front of you to stretch bicep with the elbows behind your back. 
Curl upwards while keeping the elbows back. Full stretch at the bottom.
Controlled negatives! Always always

Standing cable curls

Notice how I grabbed each cable with no handle and across from each arm. Elbows by your side/slightly outward and extend the elbows down, separating the cables (maxing an X)

Standing across body cable extensions

Set the bench up where it’s almost at 90° and place back of tricep down.
Really slow and controlled here! 
4-5 second eccentric and squeeze at the top. Mind muscle connection all focused on the single bicep.
8+8=16
Rest after both arms

Single arm preacher curls!

Didn’t want to come up with a crazy name but these.. clap the core 🤣
Holding yours arms on the bench for leverage and keeping only your butt on the bench. Full stretch to straighten the body out then use your hands to help, lift your torso upwards, and the leg at the same time.

Core clappers 🤣

Arms & a “lil” core

Chiseling the chest!

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

Robin Persaud

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 & a “lil” core

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