Name: Playbook - Corey Van Dorn - Day 55: ARMS BABY!
Uploaded: 2024-03-15T14:04:11.914Z
Duration: 65 min
Description: Day 55: ARMS BABY!

First arm day w/ curls for a month due to an injury and my biceps about to blow

Brady

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 @ 140

Treadmill incline walk

- 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)

- 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)

Machine preacher curl

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

Overhead rope tricep extensions

- 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

- 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

- 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

Day 55: 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!!

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 💯💯💯💯

Tommy

Day 10: BACK & BICEPS

Had my dad hole body shaking on the skull crushers! 🔥

Day 11: CHEST & TRICEPS

Adrian

Day 12: HAMMYS/GLUTES/CALVES

Day 13: ARMS BABY!

Day 14: REST

I think i really need to work on my core and develop strength, barely make some hanging leg raise :(

Day 15: SHOULDERS

Great workout legs are burning all the way through! 🔥

Day 16: QUADS/CALVES/GLUTES

Amazing pump! Can feel that gorilla back coming!

Day 17: BACK & BICEPS

Zacheriah

Day 18: CHEST & TRICEPS

Day 19: HAMMYS/GLUTES/CALVES

Great arm workout man! Always love the pump💪🔥

Day 20: ARMS BABY!

Day 21: REST

Day 22: SHOULDERS

Day 23: QUADS/CALVES/GLUTES

Day 24: BACK & BICEPS

Day 25: CHEST & TRICEPS

Great leg and glute workout! Gonna be sore af tomorrow 🔥

For sure going to feel it tmr 💪🏼🥵

Juan

Day 26: HAMMYS/GLUTES/CALVES

My arms are dead! Arm pumps like no other🔥

Best pump in a long time! Stepping things up 👏

Day 27: ARMS BABY!

Day 28: REST

Brutal shoulders 💣 . 1st upper body day back since neck injury 👌🏼 💯

Day 29: SHOULDERS

Day 30: QUADS/CALVES/GLUTES

Day 31: BACK & BICEPS

Day 32: CHEST & TRICEPS

legs are shaking and my calf’s are dead!

Day 33: HAMMYS/GLUTES/CALVES

Day 34: ARMS BABY!

Day 35: REST

Day 36: SHOULDERS

Day 37: QUADS/CALVES/GLUTES

Day 38: BACK & BICEPS

Melissa

Day 39: CHEST & TRICEPS

Day 40: HAMMYS/GLUTES/CALVES

Day 41: ARMS BABY!

Day 42: REST

Going for the 60s on db shoulder press next week 🔥

Day 43: SHOULDERS

Day 44: QUADS/CALVES/GLUTES

Day 45! BACK and BICEPS!

Day 46: CHEST & TRICEPS

Day 47: HAMMYS/GLUTES/CALVES/Post Chain!

Day 48: ARMS BABY!

Day 49: REST

Can’t think of anything better to start off the week with 🔥

Day 55: ARMS BABY!

Community

More workouts from Corey Van Dorn