Name: Playbook - Corey Van Dorn - Day 48: ARMS BABY!
Uploaded: 2024-03-15T14:04:11.882Z
Duration: 65 min
Description: Day 48: ARMS BABY!

Last lift of the week! Go hard!

Saturday’s are for ARMS and Abs!

Solid Bicep/Tricep day with a little core building warmup

- Hard sets and a solid little finisher at the end.
- Remember to push yourself on these sets. If you are challenging yourself, you will not change yourself

Today’s Cardio (separate from lift): 45 minute walk PLUS the warmup in the lift!

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 120-140

Treadmill incline walk

- From an incline bench laying on your back
- Curl dumbbells up towards your shoulders
- Keep elbows pointed to the floor
- Lower slowly back to starting position

Incline dumbbell curls

- Hold the dumbbell with palms facing the center of your body
- Keeping elbows close to your body
- Curl the dumbbell toward your shoulders
- Switch arms and repeat

Alternating DB hammer curls

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

Overhead rope tricep extensions

- Grasp the handles and maintain a neutral wrist position with your wrists in line with your forearms
- Push the handles outward to full extension but without locking out the elbow
- Pause briefly at full extension then return to starting position
- This machine is safe and does not have high risk of injury so you can really push til failure here

Plate loaded machine flat chest press

- Place back against seat and elbows fixated at one point (elbow lined up with hinge of machine)
- Using muscle and not momentum, curl your hand up towards your shoulder
- Return slowly to starting position going all the way down and repeat 
- First set should be a hard warmup and next sets should be til near failure/failure
- Increase weight after her warmup and then drop weight before your last set 
- Keep rest minimal after your 3rd set going into the drop set

Seated Machine Bicep Curls

- 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

Bodyweight Tricep dips

Day 48: ARMS BABY!

Nathanael

Brandon

Jarrod

Day 1: SHOULDERS

Diana

Cale

Day 2: QUADS/CALVES/GLUTES

Starting with planks was great! Feel like it ignited the rest of the muscles for the workout!!! Loved it!!

Brady

Day 3: BACK & BICEPS

Having trouble on body weight lift and working on hanging leg raise!

Yihui

Alejandro Paulino

Day 4: CHEST & TRICEPS

My man always delivers on the workouts 🔥

Caleb

Legs are done altered some you know one armed and all lol

These workouts are actually making me want to keep going! I usually lose motivation by now and quit but I’m on day 6 and loving it!! Keep it coming!!

Keith

Day 5: HAMMYS/GLUTES/CALVES

Will

Bis and Tris are on 🔥 can barley move my arms now 😅🥲

Went out with the boys last night and still got up and crushed this workout! First time in a long time I’ve actually looked forward to working out!!

Day 6: BICEPS & TRICEPS

Day 7: REST

Day 8: SHOULDERS

After this workout your legs will be deadddddd 🔥

Day 9: QUADS/CALVES/GLUTES

Feeling like a Christmas tree after this workout!! Just in time for the holidays!

Lat pulldowns killed me today 💯💯💯💯

Day 48: ARMS BABY!

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