Name: Playbook - Corey Van Dorn - Day 27: ARMS + CORE
Uploaded: 2024-03-15T14:04:09.198Z
Duration: 50 min
Description: Day 27: ARMS + CORE

Brady

Favorite workout is arms and core and that’s the best pump I’ve felt in awhile! 💪🔥

Nathanael

LAST LIFT OF THE PROGRAM! Finish strong! And be ready to take on another challenge/program next week, OR you can follow along and LIFT WITH ME 

Blast those Bis and Tris and finish off with a nice ab burner at the end!

- As you curl up engage your biceps
- Lower with a slow controlled movement

Machine preacher curl

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

Rope pushdown

- Grip handles with your palms up about 1 foot away from cable attachment
- Bend at the elbows curling the handles in toward your shoulders
- Slowly extend back to starting position
- Failure set aiming for 10-12

Standing cable curls

- 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
- One heavy set at first, then drop weight
- Failure set should aim for about 10-12

EZ-bar skull crushers

'- Keep your core tight and avoid swinging…until you can no longer curl. Then you can use momentum on your last 2-3 reps. These are called “cheat reps”
- Supinate (twist your wrist inward) at the top of the movement
- There is an additional set added this week: This will be a negative set: Use a spotter or momentum to curl the Dumbell and go very slow (5 seconds on the way down)
- Do this set just 20 seconds after your 3rd set

Alternating dumbbell curls 2

'- Thumb and pointer finger touching (diamond shape) with your hands 
- Bend at the elbows to come down 
- Keep you core engaged 
- Extend your arms to come up

Diamond push ups

- Hanging from the bar, keeping your legs extended 
- Raise up while keeping your core tight to form an “L” with your body
- Lower legs back down
- Avoid swinging
- Variations are middle, 45° left, 25° right
- if you cannot do more than 10-12 with legs straight, then try doing them with knees bend after you fail on the straight legged raises

Hanging leg raise Variations

FINISHER (Tris + Core)

Day 27: ARMS + CORE

Jaden Smith

Jonathan

Day 1: SHOULDERS + CORE

Patrick

Day 2: LEG DAY (Quad/Glute/Calf)

Zacheriah

Day 3: BACK & BICEPS

Cant feel my f* chest dawg 🔥 😮‍💨

Alejandro Paulino

Day 4: CHEST + TRIS

First time cleaning, they had me dead🔥

Lucas

Day 5: POSTERIOR CHAIN/LEGS

Day 6: ARMS + CORE

Day 7: REST DAY

Best pumps all day! Everyone needs your app!

Day 8: SHOULDERS + CORE

Brandon

Good things it’s late and I don’t need my legs for anything else tonight!

Day 9: LEG DAY (Quad/Glute/Calf)

Feel like i got bowling ball arms right now 💣

Day 10: BACK & BICEPS

Great pump for the chest and triceps love it!

Day 11: CHEST + TRIS

Day 12: POSTERIOR CHAIN/LEGS

Erick

Day 13: ARMS + CORE

Day 14: REST DAY

Day 15: SHOULDERS + CORE

Day 16: LEG DAY (Quad/Glute/Calf)

Absolutely killer back and biceps workout! 🔥💪

Day 17: BACK & BICEPS

Day 18: CHEST + TRIS

Sheesh I really gotta stop doing legs at 445 am if they continue to be lie this!

Day 19: POSTERIOR CHAIN/LEGS

Killer workout man! Arms and core is my favorite!

Day 20: ARMS + CORE

Day 21: REST DAY

Day 22: SHOULDERS + CORE

Crazy ass pump .. gonna go for the 45 plates on each side for the bulgarians next week 🔥

Day 23: LEG DAY (Quad/Glute/Calf)

Killer workout! My arms are completely dead💪🔥

Day 24: BACK & BICEPS

Can’t even flex my pectoral muscles right now great chest pump!💪🔥

Day 25: CHEST + TRIS

Killer as always! noodle legs for the day it is!

Killer of a leg day! Best pumps ever! 💪🔥

Day 27: ARMS + CORE

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