Name: Playbook - Corey Van Dorn - FULL ARM DAY + CORE
Uploaded: 2024-04-28T22:51:54.632Z
Duration: 45 min
Description: FULL ARM DAY + CORE

Let’s go! That last failure set of diamonds put me on my face

Brady

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

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

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

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)

FULL ARM DAY + CORE

CHEST DAY 2.0 😈🚀

KILLER LEG DAY

Juan

CHEST with TRICEPS 7/1/22

Celvin

SHOULDER DAY POST SHOW

LEGSSSSSSS !

First workout after a week cause of surgery, and sheesh👌🏽

Lucas

PULL DAY! BACK & BICEPS

SPAM LATERAL RAISES

HUGE BICEPS AND BACK DAY!

NEW BICEPS & TRICEPS

LEGS/Posterior Chain

LEG DAY 🔥

BIG PUSH DAY!

CHESTICLES

PULL DAY!

Andres

Quick Back & Bicep Day!

QUAD/GLUTE/CALVES

Pedro Negrete

Dana

CHEST Primary, TRICEPS Secondary

FULL LEG DAY

Holy shit. That bicep burnout 🔥🔥🔥

Justin Shawn Christian Linton

BACK DAY w/Bicep Burnout

Posterior Chain/Legs

Had to substitute due to the lack of 2 machines. Other than that, it was a great pump! 5 stars

FULL ARM DAY + CORE

Community

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