Name: Playbook - Fraser Wilson - W1/D6 Arms
Uploaded: 2021-10-06T11:22:55.686Z
Duration: 60 min
Description: W1/D6 Arms

You know if your arm kills after the workout

Johnathan

Fantastic! Would dips be an alright replacement for the third workout?

Cailean

Petar

Good except I don’t have cable fly equipment

Taksh

Byron

Bram

- Close grip bench press 3 x 10-12
- Straight bar tricep pushdowns 3 x 12-15
- Bent over cable tricep cable kickbacks 3 x 12-15
- Barbell Curl w/ dropset 3 x 10-12 (tempo: concentric 1, hold 1, negative 2)
- Incline DB curls 3 x 12-15
- DB hammer curls 3 x 10

- Start by lying down with hands close together on the barbell
- Lower weight down toward your chest
- Extend arms straight back up

Close grip bench press

- Stand tall, abs engaged and upper arms locked at your sides
- Press the bar down until your elbows are straight
- Bend the elbows to return to the starting position

Cable straight bar tricep pushdown

- Keeping your back parallel to the floor and elbow bent at 90 degrees
- Fully extend your arm back squeezing your tricep
- Lower with control 
- Complete desired reps then repeat on the opposite side

Cable tricep kickback

- Keep your elbows close to your body
- Curl the bar up towards your shoulders
- Engage your biceps
- Return to the initial position with a controlled movement

Barbell curls (tempo: concentric 1, hold 1, negative 2)

- From an incline position 
- Curl dumbbells up towards your shoulders 
- Keep elbows pointed to the floor
- Lower slowly back to starting position

Incline Dumbbell curls

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

Dumbbell hammer curl

W1/D6 Arms

Abit challenging lol. Coming back from a broken leg so it was abit intense for me

Kanan Clark

Great! I didn’t have access to one of the machines at my gym, but I found a work around. Excited for tomorrows workout!

W1/D1 Legs & Core

Alejandro Sosa

That felt amazing! Can’t wait for the transformation.

It was fantastic. However parts of it were a tad confusing as a beginner namely the tempo and one of the bench presses. I had to look it up or ask someone at the gym a question. Otherwise it was a fantastic workout.

W1/D2 Chest & LISS

Samir

Fixing my tempo because I rush on some of my set. And my back feel ok but not sore.

W1/D4 Back & Core

Awesome workout! Didn’t have access to one of the machines but I made do with a substitute. Worked up a hell of a sweat!

Explain why we’re doin each movement. Why this amount of reps. Why doesn’t the next week change. Is this just for maintaining?

Cody Walter

Nelson

W1/D5 Shoulders & Cardio

Wasn’t able to do one of the workouts due to the machine being out of order, but all in all a great workout. Got me sweating and tired.

Do you have any mods for a home gym setup for this workout?

Daniel

Can’t feel my legs but very good LMAOO! Ready for tomorrow’s workout 🤪🤪

Jose

W1/D7 Legs & Core

Mark

W2/D1 Chest & Cardio

Same set of exercises every single week 🙄

Oscar

Second week been hitting different 🔥🔥🔥

W2/D3 Back & Core

Good, but if would be if you include alternate exercises as well, in case anyone not comfortable with any exercise.

Ahad Raza

By including apple watch support and reps/weight log

Muzammil

W2/D4 Shoulders & Cardio

Awesome - you are saving my life one small step at a time.

Jason

Hey big fan of ur workout. I have been trying to loose belly fats, u got any tips???

Tenzin Soepa

W2/D5 Arms

This was definitely a slayer!! This workout definitely 🅿️ushin 🅿️

Same set of exercises for the third week in a row! 
Although the exercises are effective, the training Is getting boring. 
Need to change the set / types of exercises here

W1/D6 Arms

Community

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