Name: Playbook - Corey Van Dorn - DAY 8: BICEPS & TRICEPS
Uploaded: 2024-03-15T14:04:09.103Z
Duration: 60 min
Description: DAY 8: BICEPS & TRICEPS

🔥Set the tone for the rest of the week🔥

Juan

Insane pump in the arms! Can barely lift them 💪🔥

Nathanael

Brady

This is the start of week number 2! Welcome to day 8! Starting the week off hard with a nasty arm pump!


Make sure to watch the video description for the workout 

As always, remember that Workout is only as hard as you make it. If you get through all of the sets, and you’re not fatigued and your muscles are not exhausted, you probably did not push yourself deep enough into each set, and you may have chose a weight that was too light.

Make sure to read the descriptions of each exercise as there are more detailed instructions on how to go about doing the sets, drop sets, negatives, etc.

Incline: 15 (maxed incline grade) Speed: 3.0
- If heart rate goes over 140..drop the speed down a little bit
- Goal is to keep heart rate between 115-125

Treadmill incline walk

- Hold the bar with your palms facing you
- Pull up engaging your back 
- Go up until your chin goes past the bar

Chin ups

- Bend at the elbows to lower down, keeping your feet forward of your body
- Keep your elbows close to your body and your torso tipped forward 
- Extend your arms engaging your chest to push up
- These are tempo dips, so I don’t want you going super fast and you don’t need to be going super slow. I want you to find a nice piece about 0.75 seconds on the way up in 0.75 seconds on the way down. The easiest way to do this is to find a be in a song and kind of just pulls out these reps to the beat of the song. If your pace needs to be a little bit slower because you struggle, then that is fine.

Bodyweight dips

- Keep your elbows close to your body
- Come down until your arms are at about 90 degrees
- Push through your hands extending your engaging your triceps to come up

Weighted dips

- As you curl up engage your biceps
- Lower with a slow controlled movement
- First set is a long one to really pump up the vice with blood
- Next 2 sets are hard and til failure
- After set 3, take only a short rest (15-20 seconds…and do the same weight again)
- Reps below are suggested rep ranges. Should be going til failure. If you can do it, two or three more reps, because the way you chose was too late, make sure you do those two or three more reps. If the way you chose to have any fell out a rep or two before, that’s perfectly fine.

Machine preacher curl

- Lying back with your arms extended above your shoulders
- Bend at the elbow lowering the EZ-bar toward the top of your head
- Extend your arms back up to starting position
- Each set should be til failure. Yes failure. The Reps below are suggested rep ranges.

EZ-bar skull crushers

- Begin with rope in both hands and elbows at your sides locked to your obliques 
- Full stretch of Tricep at top of movement 
- Extend elbows and engage triceps, wrists to your sides, and elbows stay in place
- CHEAT REPS at End: The set should start off with reps all perfect form. Once you get to perfect form failure, then you do your chest reps 
- CHEAT REPS: you use momentum and hips to extend Tricep. Then you slowly lower the weight back down focusing on eccentric contraction 

- FIRST SET: 12 reps: hard set
- 2nd set: 10 plus 3 cheat reps
- 3rd set: 8 plus 3 cheat reps

Cable Tricep Pushdown (plus cheat reps)

- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your bicep as you curl
- Lower down with control
- - Reps below are suggested rep ranges. Should be going til failure. If you can do it, two or three more reps, because the way you chose was too late, make sure you do those two or three more reps. If the way you chose to have any fell out a rep or two before, that’s perfectly fine.

Dumbbell hammer curls

DAY 8: BICEPS & TRICEPS

Brenton Mersch

Daniel

Yihui

DAY 1: BICEPS & TRICEPS

Shoulders have never felt so uncomfortable.

Michael Miller

Andrew

DAY 2: SHOULDERS

Caleb

Legs are dead and I still have to bike home 😅

DAY 3: LEG DAY (Push)

Jonathan

DAY 4: BACK & BICEPS

Killer chest workout man! I’m dead 🥵

DAY 5: CHEST & TRIS

Felt the burn all throughout 😮‍💨🔥

Hell yeah man legs are throbbing with pain so it was a good one!

DAY 6: LEG DAY (PULL)/POST CHAIN

Day 7: REST DAY

DAY 9: SHOULDERS

Killer leg workout I’m struggling trying to walk😅

DAY 10: LEG DAY (Push)

🔥Another Fire Back Day with some Arms 💪🏼

DAY 11: BACK & BICEPS

Arms were done by the time I got to skull-crushers, good chest pump💪🏼⚡️

DAY 12: CHEST & TRIS

Legs days starting to become my favorite ⚡️

DAY 13: LEG DAY (PULL)/POST CHAIN

Day 14: REST DAY

Filipe

DAY 15: BICEPS & TRICEPS

Great shoulder workout can’t hardly lift my arms up💪🔥

DAY 16: SHOULDERS

Bulgarian squats were no joke 😮‍💨🔥⚡️

Killer leg pump man! Bout fell over trying to walk out the gym😅

DAY 17: LEG DAY (Push)

DAY 18: BACK & BICEPS

Nice Chest and Tri Pump 👌🏼Feeling yesterdays Back day but got through it 🔥

DAY 19: CHEST & TRIS

Good Leg Day/Nice Shoulder pump at the end 🔥

DAY 20: LEG DAY (PULL)/POST CHAIN

Day 21: REST DAY

DAY 22: BICEPS & TRICEPS

Brief but Solid Shoulder Pump 😮‍💨🔥

Can’t even lift my arms my shoulders be sore af!🔥

DAY 23: SHOULDERS

Had to power stance for a min after the squats so I didn’t puke

DAY 24: LEG DAY (Push)

DAY 25: BACK & BICEPS

DAY 26: CHEST & TRIS

Legs Dead 💀 Nice Shoulder pump at the end 👌🏼🔥⚡️

Killer leg workout feel like I’m about to fall over when I walk!🔥

DAY 27: LEG DAY (PULL)/POST CHAIN

Day 28: REST DAY

Arms are dead! Can barely lift them 🔥💪

DAY 29: BICEPS & TRICEPS

Solid Burn all throughout 😮‍💨⚡️

Shoulders are so dead can’t lift my arms 🔥🔥

DAY 30: SHOULDERS

DAY 31: LEG DAY (Push)

Anthoni Neris

DAY 32: BACK & BICEPS

DAY 33: CHEST & TRIS (plus delt blast)

DAY 34: LEG DAY (PULL)/POST CHAIN

Day 35: REST DAY

Hell of an arm workout! Tris and bis are dead!🔥💪

DAY 36: BICEPS & TRICEPS

DAY 37: SHOULDERS

DAY 38: LEG DAY (Push)

DAY 39: BACK & BICEPS

DAY 40: CHEST & TRIS (plus delt blast)

DAY 41: LEG DAY (PULL)/POST CHAIN

Did some stationary cycling for todays rest day, got a good burn 🦵🔥

Day 42: REST DAY

Loving this plan!! First time I’ve been able to do a chin up unassisted 🔥🔥🔥

DAY 8: BICEPS & TRICEPS

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