Name: Playbook - Damien Patrick - W1/D5
Uploaded: 2021-12-28T19:47:15.359Z
Duration: 45 min
Description: W1/D5

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Ahmad

My biceps and triceps are numb stupidddd pump

Denny

Alfred Brinkley

D Jack

Gave me a major pump! Great exercises especially finishing with the barbell seated curls.

Josh

Done with week 1. What a great workout session.

Keno Sangwa

Great workout, challenging and beneficial. This is the 5th day and still, I’m enjoying the app. 
…I greatly appreciate everything DP

Hobby Williams

Bill

**IN THIS WORKOUT YOU WILL FIND A SUPERSET. IF YOU SEE NO REST PERIODD, YOU MUST DO 1 SET OF THAT EXERCISE THEN 1 SET OF THE FOLLOWING EXERCISE THEN TAKE A REST. REPEAT UNTIL ALL SETS ARE DONE...THIS IS A SUPERSET
-INCREASE WEIGHT ON LOWER REPS
-IF YOU DON'T NEED THE FULL REST PERIOD THEN DON'T TAKE IT

CABLE ROPE HAMMER CURLS

CABLE ROPE OVERHEAD TRICEP EXTENSIONS

INCLINE EZ BAR SKULLCRUSHER

- Hold the dumbbells with palms facing the center of your body
- Keeping elbows close to your body
- Curl the dumbbells toward your shoulders 
- Pause at the top then lower under control

INCLINE DUMBBELL HAMMER CURLS

- Keep your elbows close to your temples
- Bend at the elbows to lower dumbbell down behind your head
- Extend your arms engaging your triceps to bring the dumbbell back up
-Don't lock elbows

DUMBBELL OVERHEAD TRICEP EXTENSION

SEATED BARBELL CURLS

W1/D5

Great workout look forward for tomorrow 🦾🦍🦍🦍

Costy

Angelo

W1/D1

Elijah

W1/D2

Spencer

W1/D3

Wish there were more details on what we are doing. You give details in your YouTube videos

W1/D4

Ebony

W2/D1

Is good but need lower chest work out too !!

Manny

Amazing. Upper chest feels pumped more than usual.

Dane Laban

Ricardo Silva-Bugalho

W2/D2

Great workout, very challenging, especially them sets up 20; overall it’s a great routine.

W2/D3

W2/D4

Done for the week….had amazing week with amazing workout

W2/D5

W3/D1

W3/D2

Added few extras but overall great workout

Chris

W3/D3

Who is being realistic? No one gonna do 15 minutes of ropes

Tracey

W3/D4

W3/D5

W4/D1

It hit me harder this time for some reason

Brenin

Challenging, yet great …highly beneficial

W4/D2

not enough attention I need more!!💪💪💪 let’s goooo

W1/D5

Community

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