Name: Playbook - George Bamfo - W1/D3 Arms
Uploaded: 2023-07-13T18:43:32.160Z
Duration: 70 min
Description: W1/D3 Arms

Dasmine

Trying kills these arms mane 🥲💪🏾

Nick

Keiyan Price

Courtney Javon

Nita

Alcino

Umesh

Great workout. Nice pump early this morning

Thomas

Tommy

Seby

Marc

Christopher Slee

- Keep your hands on your sides for balance
- Focus on keeping your  engaged throughout the exercise

Leg circles (both sides)

Reps - (15, 12, 10 don’t move the next set till you’ve completed reps for Wide & narrow grips) 

Wide & narrow grips x 15/ea 
Wide & narrow grips x 12/ea
Wide & narrow grips x 10/ea

Preacher curls

Rope Tricep extension

Seated dips

Curl & press

Singles + doubles counts as 1 reps! 4 sets of 10

21 curls

Curls to twist

Diamond push ups

Snake push ups

W1/D3 Arms

Man, I haven’t felt a burn like this in awhile! Good stuff! Can’t wait to get through the other workouts George 💪🏾

Jamar

That was fye, really enjoyed this work out 💪🏽💪🏽

Mylan

This was hard, but I couldn't complete all the reps but I didn't give up.

Rohman

W1/D1 Legs

Definitely a killer‼️ 💪🏽💪🏽 about to start using his workouts

W1/D2 Chest

W1/D4 Back

W1/D5 Shoulders

Alexander

W2/D1 Legs

W2/D2 Chest

W2/D3 Arms

W2/D4 Back

My shoulders on fire(right one in particular)

Quick and efficient this shoulder workout hit every node and did the trick for me

Terrance

W2/D5 Shoulders

It's tough because I'm recently re-aggravated my knee. I had surgery on so I have to work on my quad strength, so.. it's a tough task, but I have to get it done

W3/D1 Legs

Mann.... couldn't even hit all the reps on bench press after doing everything else. Basically did every set of flat bench til failure. 135 felt like 235

W3/D2 Chest

W3/D3 Arms

W3/D4 Back

Jason

I thought it would be easy but my shoulders definitely feel it

W3/D5 Shoulders

Death! But I feel good af so 🤷🏾‍♂️

CeD Mixon

W4/D1 Legs [Quad focus]

Them man makers ain't nun nice I swear 😤😤

W4/D2 Chest

W4/D3 Arms

Just got a big bag from this one let’s go!!!💪🏾💪🏾

W1/D3 Arms

Community

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