Name: Playbook - Diamond Ott - WEEK 3 / DAY 3 (Arms and Abs)
Uploaded: 2021-08-18T19:22:48.771Z
Duration: 45 min
Description: WEEK 3 / DAY 3 (Arms and Abs)

Moananui

Jason

- Stand in a staggered stance for balance and prevent minimum swinging
- Place your hands about shoulder width apart
- When lowering the bar, fully extend the elbows to the bottom
- You may use a straight barbell if ez bar is not available

E-Z- Bar Curl

- Place armpit completely at the top of the bench
- Contract and rotate the wrist as you shorten the bicep

Dumbbell Preacher Curl (Single Arm)

- Hammer curls is an option
- Keep elbows close to the body during the movement

Dumbbell Alternating Curls

- You may perform from the kneeling position while using a elevated platform

Bodyweight Tricep Extension

-Lay on your back with a E-Z Bar in hands (over hand grip)
-Rotate at your shoulders taking the barbell to the top and behind the head. 
-Extend your arms into a tricep extension while keeping elbows tucked in 
-Lower the barbell to the starting position and repeat.

E-Z Bar Over-head Tricep Extension (Supine Position)

- Perform and alternate the exercises for time(sec) listed (45/35/25)
Round 1:  6A/6B/6C for 45 seconds each
Repeat round 2 for 35 seconds 
Repeat round 3 for 25 seconds 
Rest for 60 seconds in between all exercises

Bodyweight High Plank Knee Tucks

- Keep you core engaged 
- Come down a couple inches then straight back up
- You may modify to the side of knees if fatigued

Bodyweight Side Plank Dips

- You may modify by laying on your back if fatigued.

Bodyweight Seated Flutter-kicks

Bodyweight Core Flow

WEEK 3 / DAY 3 (Arms and Abs)

Really been trying to get back to my optimum weight and was using alternating days of cardio and lifting. It worked when I was 26 but not so good now that I'm 31. 

First workout of this program feels like this is what I need to help me reach my goals.

Erik

Raphael Whatoname

Javier

WEEK 1 / DAY 1 (Full Body)

Toni Guta

Matthias

WEEK 1 /  DAY 2 (Lower Body)

Marc

WEEK 1 / DAY 3 (Upper Body)

Dontavis

Anderson

WEEK 1 / DAY 4 (Cardio / Running / Abs)

Jeremy Tapia

WEEK 1 / DAY 5 (Full Body)

WEEK 1 / DAY 6 (Lower Body)

Great end to the week, ready for another week

WEEK 1 / DAY 7 (Upper Body)

WEEK 2 / DAY 1 (Core / Cardio)

I just don’t personally like regular cardio I would rather do like cardio exercises like tire flip

WEEK 2 / DAY 2 (Steady Running)

WEEK 2 / DAY 3 (Upper Body)

You are great and so is your training program👊🏽⚡️🔥💪🏽

WEEK 2 / DAY 4 (Lower Body)

WEEK 2 / DAY 5 (Arms)

Tyreece

WEEK 2 / DAY 6 (Sprint Intervals / Agility Drills)

But the reps I didn’t understand it said 55

WEEK 2 / DAY 7 (Full Body 330 under 30)

WEEK 3 / DAY 1 (Upper Body)

WEEK 3 / DAY 2 (Lower Body)

WEEK 3 / DAY 4 (Sprint Interval/Steady Running)

WEEK 3 / DAY 5 (Full Body)

WEEK 3 / DAY 6 (Upper Body)

WEEK 3 / DAY 7 (Core / Cardio)

Great workout🤙🏽🤙🏽🤙🏽🤙🏽

WEEK 4 / DAY 1 (Lower Body)

Concise and useful🙏🏽🙏🏽🙏🏽🙏🏽

WEEK 4 / DAY 2 (Arms and Abs)

WEEK 4 / DAY 3 (Sprint Interval/Steady Running)

Matteo

WEEK 4 / DAY 4 (Full Body 330 under 30)

🔥🔥🔥❤️‍🔥❤️‍🔥🫀🫀🫀🫀smoker

WEEK 4 / DAY 5 (Cardio / Running / Abs)

WEEK 4 / DAY 6 (Arms)

And over👊🏽👊🏽
Thanks for this wonderful app🙏🏽

WEEK 3 / DAY 3 (Arms and Abs)

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