Name: Playbook - Day 1 Training - W4 Day 2 Arm Workout
Uploaded: 2024-01-07T21:25:03.408Z
Duration: 90 min
Description: W4 Day 2 Arm Workout

Isaac

Stephen

Aaron

Justin

*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 dumbbells with your palms facing each other
- Curl the dumbbells up engaging your bicep as you curl

Alternating Dumbbell Hammer Curl

Sit down on the preacher curl machine. Choose the weight you want to use. Position your triceps on the preacher pad and grasp the handles with an underhand grip. Lift the handles and contract your biceps. You should be exhaling as you do so. Hold the contraction at the top of the position for a second. Lower the handles back to the starting position inhaling as you do so.

Preacher Curl Machine

- 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 Dips

- Begin with your back to the to cable and hands over head, elbows bent 90 degrees
- Pull rope cable so that elbows are straight, slowly return to start

Standing Cable Tricep Extension

Sit at an incline, flex triceps as if you were doing an incline press. Bend at the elbows, keep elbows close to your head and locked into position. Stretch at the bottom of the movement, twist dumbbells while extending

Incline Dumbbell Skull Crusher

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

W4 Day 2 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

W1 Day 2 Leg Workout

Stephen Thayer

Seth Baumer

W1 Day 3 Shoulder Workout

Alan

Xavior

W1 Day 4 Back Workout

Willie

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

Raleek Harrison

W2 Day 3 Pull Workout

Loved it guys, legs are fully pumped 😃

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

W4 Day 2 Arm Workout

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