Name: Playbook - George Bamfo - W4/D3 Arms
Uploaded: 2023-07-13T18:43:32.594Z
Duration: 45 min
Description: W4/D3 Arms

Tommy

Mylan

Marc

3 rounds in 10 mins 
15 thrusters 
12 pull ups 
9 bar facing burpees

- Holding a dumbbell in each hand at your shoulders lower into the bottom of a squat
- Stand back up 
- As you reach extension press the dumbbells overhead
- Lower the dumbbells back to your shoulders repeating the movement

Dumbbell thruster

Over the bar burpees

Superset Alternating Overhead Press with pull ups

Pull ups

Metcom

Alt knee tucks to back hops

Db Crunch & twist (advanced)

Seated barbell curls

Incline Ez bar Tricep extensions to press

Seated dips

Spider man curls

Reverse grip press down

Plank to push ups

Preacher curls

Diamond push ups

Snake push ups

Inch worms

W4/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 💪🏽💪🏽

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

Courtney Javon

W1/D4 Back

W1/D5 Shoulders

Umesh

Seby

Alexander

W2/D1 Legs

Thomas

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

W4/D3 Arms

Community

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