Name: Playbook - Corey Van Dorn - My ARM pumpski
Uploaded: 2024-03-15T14:04:09.151Z
Duration: 60 min
Description: My ARM pumpski

Warmups lately have been lots of stretching and mobility for entire body. Mainly hips and lower body, and then the shoulder mobility 

After that. Diving into a longggg plank and then a good bicep as Tricep pump! Let’s rip it!

Make sure to watch the video description for the workout 

As always, remember that a 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. 

Also, all listed reps are SUGGESTED rep ranges. If you get to the listed 10 reps, and you can still do 2 more, then do those 2 more reps. Everything should be as close to failure as you can. That is where hypertrophy kicks in (AKA how you grow your muscles)

- Elbows directly under your shoulders
- Back is not flat, upper back slightly rounded and crunch your abs
- Keep entire body tight as you hold position for time
- Imagine pulling your belly button to your spine

- 1 set as long as you can go….today I did a super long set (not the most strict and locked in form, but wanted to push my limits. I went for 7 minutes. I was soaked in sweat and burning.

Static Plank

- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your bicep as you curl
- Lower down with control

Dumbbell hammer curls

- Hold the dumbbells with your palms facing away from you
- Curl the dumbbell up engaging your bicep 
- Lower with a controlled motion
- Repeat on the opposite side
- Last set has chest reps which are reps you do after you have perfect form failure. On the cheat reps, you will use momentum to get the weight up and lower it slowly and controlled 

1 x 12
1 x 10
1 x 9 + 3 cheat reps

Alternating DB Curls (Twisting) + cheat reps

- Hold the bar with underhand grip
- Engage your biceps as you curl bar towards your shoulders
- Lower slowly and controlled

EZ bar 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
- Mix in some pauses and some negatives to feel the burn. Unweighted today

Bodyweight dips

- Start slightly leaned over and slightly away from the machine, cable attached at the top.
- Start with your arms at about perpendicular to the ground, and keep elbows locked in place
- Extend at your elbows bringing the rope down
- Keep tension on triceps
- Spread rope apart at the bottom for a deeper contraction at the triceps 
- Bend the elbows and control weight back to starting position

Rope tricep extension (leaning)

- Slightly leaned over, abs engaged and elbows fixed at 90 degrees to floor
- With an undergrad grip, Press the bar down until your elbows are straight
- Bend the elbows to return to the starting position

- This will Target your triceps and you want to try to keep tension on them the whole time. Step further away fro. Machine if you need 

- This is a blowout, so all sets til failure. Then do 4-5 partials and/or cheat reps at the end

Cable straight bar tricep pushdown

My ARM pumpski

Nathanael

Brady

Delts and Arms

Caleb

Leg Day (Sam Haman) FOR GROWTH + Strength!

BIG PULL DAY (Back mainly)

Anthoni Neris

My kind of leg day. Pistols are underrated AF nice to have them included here. Buzzin now 💪🏻

Nelson

QUAD/GLUTE/CALVES

Jarrod

CHEST DAY 😈🚀

Fire lift! Got to the last lift and had to stop and eat a rice cake to help push through

FULL LEG DAY

Adrian

BACK w/ Nasty Bicep Finish

INTRO

BACK & BICEPS

Celvin

Quick Back & Bicep Day!

PULL DAY!

Cristian

CHESTICLES

Threw in some extras, one of the most precious pumps ever received in the gym 👁💯

My ARM pumpski

More workouts from Corey Van Dorn