Name: Playbook - Day 1 Training - W2 Day 5 Arm Workout
Uploaded: 2024-01-07T21:25:03.294Z
Duration: 90 min
Description: W2 Day 5 Arm Workout

Raleek Harrison

Justin

Damon Harshman

Luis

*Take a warm up set to feel out/calculate the weight used for working sets*

Before or after workout complete 15-20 minutes of steady state cardio. Pick one of the following:

- Treadmill Walk 3.0 speed / 1.0 incline
- Incline Treadmill 3.0 speed / 6.0 or higher incline
- Stationary Bike
- Stair Master
- Elliptical

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

Standing Barbell Curl

Start in a seated position with your shoulders pinned back to the seat. Using your biceps, curl the dumbbells up towards your shoulders, keeping your elbows pointed tight to your side and to the floor. Lower the dumbbells slowly back to starting position and repeat.

Seated Dumbbell Curl

- Support your chest into an incline bench
- Curl the EZ-bar up toward your shoulders keeping your elbows pointed toward the floor
- Lower the bar into a deep stretch in your biceps

Barbell spider curls

- Lean forward to apply more tension on your chest
- Maintain control and stability

Seated Push Down Dip Machine

- Keeping your arm parallel to the floor
- Fully extend your arm back squeezing your tricep

Single Arm Cable Kick Back

Stand facing the cable machine. Use the rope attachment, keep your shoulders back and your elbows in place. Using your triceps to push the rope down and out to the side. Squeeze each rep and return to starting position.

Cable Tricep Push Down (Rope Attachment)

W2 Day 5 Arm Workout

Was great awesome pump my chest is screaming

Richard Alvarez

Christopher

W1 Day 1 Chest Workout

The bodybuilder program says 4 weeks and 4 days per week.  There are 5 days listed.  Please clarify for me if I’m reading it wrong.  Thanks

Sean

Stephen

W1 Day 2 Leg Workout

Stephen Thayer

Seth Baumer

W1 Day 3 Shoulder Workout

Alan

Xavior

W1 Day 4 Back Workout

Willie

Isaac

Week 1 complete and finished it off with a perfect burn 🔥 my biceps are fried!!

Gabriella Perez

W1 Day 5 Push/Pull Workout

Brutal leg day. Could barely get in my truck after. Highly recommend

Marissa

Eric Lochnicki

W2 Day 1 Leg Workout

Jose

W2 Day 2 Push Workout

Colton

W2 Day 3 Pull Workout

Loved it guys, legs are fully pumped 😃

Aaron

Loving this program! The only only change I would make is having a list of of substitution for some of the exercises, for those who might not have access to all the equipment

W2 Day 5 Arm Workout

Community

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