Name: Playbook - George Bamfo - W5/D4 Arms
Uploaded: 2023-07-13T18:43:32.407Z
Duration: 45 min
Description: W5/D4 Arms

Tommy

Mylan

Stairs circuit

"21" Crunch

Touchdown to curls

Seated barbell curls

- Begin with your back to the to cable and hands over head, elbows bent 90 degrees
- Pull rope cable so that elbows are straight, slowly return to start

Cable rope overhead triceps extensions

Concentrated curls

Incline Ez bar Tricep extensions to press

Across body hammer curls

Ez Bicep Curl

Close-Grip Pushup

W5/D4 Arms

Denarius

W5/D1 Back

I hate the stairmaster but that shit works 😮‍💨🔥💪🏾

W5/D2 Legs

W5/D3 Chest

W5/D5 Legs

Recently re-aggravated my patella that I had surgery so it was tough because it's hard to push off my left knee but I pushed thru it. 😤😤

I need to hit up that treadmill, but workout🥵

This is my second time through this two phase routine. This workout shows me each time I got a long way to go.

aldwin

W5/D6 HIIT circuit

Workout gave my chest and shoulders more definition 🔥

Cedric Ihegworo

Alexander

W6/D1 Chest

W6/D2 Legs

W6/D3 Arms

W6/D4 Back

W6/D5 Legs + Chest

W6/D6 HIIT Circuit

I hate the stairmaster but I push through it

Gotta work on that heavy incline bench press😮‍💨

Always seems easy then you feel it halfway through!!! 🔥🔥🔥

W7/D1 Chest

W7/D2 Legs

W7/D3 Arms

W7/D4 Back

W7/D5 Legs + Chest

W7/D6 Shoulders

W8/D1 Chest

W8/D2 Legs

W8/D3 Arms

W8/D4 Back

W8/D5 Legs + Chest

W8/D6 Shoulders

W5/D4 Arms

Community

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