Name: Playbook - George Bamfo - W7/D3 Arms
Uploaded: 2023-07-13T18:43:32.611Z
Duration: 45 min
Description: W7/D3 Arms

Cedric Ihegworo

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

Starfish crunch

Grip dumbbells and get into pushup position. Do a pushup and then row one weight at a time to your side (a renegade row). Jump your feet up until they’re outside your hands, using your back to help pull them forward. Stand up and then perform a push press—dip your knees quickly and use the momentum to press the weights overhead. That’s one rep.

Man Maker

Preacher curls

Ez bar Skull Crusher

Concentrated curls

Dips

- 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

Snake push ups

W7/D3 Arms

Mylan

Denarius

W5/D1 Back

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

Tommy

W5/D2 Legs

W5/D3 Chest

W5/D4 Arms

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 🔥

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/D3 Arms

Community

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