Name: Playbook - Cole Shaffner - Growing the guns 💪🏼
Uploaded: 2022-03-16T19:17:25.381Z
Duration: 60 min
Description: Growing the guns 💪🏼

ramiro 

Accidentally tapped 4 stars previously. My arms are burning after this workout. Body weight Tricep Ext were a great way to end the routine, simple but pretty neat burn. Time to crunch in the proteins 💪🏼😤 getting the workout done by 8:30am really motivates to push through the day 🏋️‍♀️

Robin Persaud

Pretty cool arm day here! 
Warm up with the first two exercises. 
2-3 sets/10-15 reps with lighter weight. Increasing each set till the blood is flowing and you are ready for the working sets weight! 
Time to grow these arms 💪🏼

- Support your chest against an incline bench
- Curl the dumbbells up toward your shoulders keeping your elbows pointed toward the floor
- Lower the dumbbells into a deep stretch in your biceps

Dumbbell spider curls

- On the flat bench 
- Extend your arms to the topengaging your triceps
- Lower slowly to starting position 
- Keep your core tight and elbows in line with your ears

Dumbbell tricep extensions (double)

- Grab the bar with your palms facing you 
- Lean back slightly, keeping your chest up
- Curl bar toward your collarbones
- Pause and return to the starting position

Seated cable EZ-bar bicep curl

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

Overhead rope tricep extensions

-Grab a plate in each hand and curl with the plates parallel with your arms
-Alternate from side to side

Plate curls

- Set the bar up at hip height
- Bring your forehead down to the bar while elbows are tucked in
- Keep your core engaged and squeeze your triceps

Body weight tricep extensions

Growing the guns 💪🏼

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 !🏋️‍♂️🔥

Growing the guns 💪🏼

Community

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