Name: Playbook - Fraser Wilson - W4/D5 Arms
Uploaded: 2021-10-06T11:22:55.758Z
Duration: 50 min
Description: W4/D5 Arms

- DB alt. curl 4 x 6-8 (tempo: concentric 1, hold 1, negative 2)
- Preacher curls 4 x 6-8
- Cable curls 3 x 8-10
- Weighted bench dips 4 x 6-8
- Rope pushdowns 3 x 6-8
- Bent over cable tricep kickbacks 3 x 8-10 (each side)

(tempo: concentric 1, hold 1, negative 2)
- Hold the dumbbells at your sides
- Curl one dumbbell up engaging your bicep 
- Lower with a controlled motion
- Repeat on the opposite side

Alternating dumbbell curls (tempo)

- Keep your elbows on the pad
- Curl the bar up engaging your biceps
- Lower with a slow and controlled movement

Cable preacher curls

- Hold bar with an underhand grip
- Curl bar towards your shoulders
- Lower back down and repeat

Cable bicep curls

- Place your hands on the front edge of the bench just outside hips
- Place weight onto your lap
- Move forward off the bench with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back 
- Extend your arms engaging your triceps back to starting position

Weighted bench dips

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

Tricep rope 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

W4/D5 Arms

Joseph

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!

Cailean

W1/D1 Legs & Core

Live for the work up and work downs! Thanks Fraser!

Alejandro Sosa

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

Johnathan

W1/D2 Chest & LISS

Faceless

I love this program. Just wish there was upper/lower split for it. I want to hit legs twice a week.

Ace Kenway

Samir

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

W1/D5 Shoulders & Cardio

Frederico Delli Colli

You know if your arm kills after the workout

W1/D6 Arms

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

W4/D5 Arms

More workouts from Fraser Wilson