Name: Playbook - George Bamfo - W2/D3 Arms
Uploaded: 2023-07-13T18:43:32.180Z
Duration: 60 min
Description: W2/D3 Arms

Seby

Marc

Giavanti

- ISO Curls 
- Tricep Extension 
- Z Curls 
- Side/ DB Kickback
- concentrated curls

Running push ups

Snake push ups

5 reps each arm, then double for 5 reps. That completes one set of 15.

ISO Curls

Try keeping your elbows close to your body, and control the movement. Don’t swing too much.

Z Curls

DB side extension  to Kickback

Superset the two movements for 15 reps each that completes 1 full set. Rest for 60 secs then repeat for 4 rounds

Cable Push downs + Tricep Extension

Intense Arms workout

W2/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

Dasmine

Keiyan Price

W1/D2 Chest

Trying kills these arms mane 🥲💪🏾

Nick

W1/D3 Arms

Tommy

Courtney Javon

W1/D4 Back

W1/D5 Shoulders

Umesh

Alexander

W2/D1 Legs

Thomas

W2/D2 Chest

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!!!💪🏾💪🏾

W2/D3 Arms

Community

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