Name: Playbook - Gritty Soldier - W1/D6 - Arms
Uploaded: 2024-01-20T14:25:56.620Z
Duration: 60 min
Description: W1/D6 - Arms

Ryan

Reached muscle failure and a sick pump 😎

James

Sean

LastHope

Jeremias

Ferdinand Peelen

Shelby

Arms

(4 sets)

(Max weight without having to go down)

15 Ez bar curls 
15 ez bar skull crushers

10 Seated incline dumbbell curls
18 Concentration curls

15 V tricep extension
15 rope tricep extension 
15 tricep extension straight bar rev grip

12 straight arm lat extensions 

6Pull up

8 Dip machine 

15 Cable curl

8 Hammer grip pull up

Travis

- Pull-up
- EZ Bar Curls
- Incline DB Curl
- Concentration Curl
- Cable Curl w/ Straight Bar
- Hammer Grip Pull Up
- Cable Tricep Extension w/ Vbar
- Machine Dip 
- EZ Bar Skull Crusher
- Reverse Grip Cable Tricep Extension
- Tricep Extension w/ Rope

- Hold the bar with your palms facing away from you
- Pull yourself up bringing your elbows to your ribs
- Pause at the top engaging your back 
- Lower slowly until you arms are fully extended

Pull-up

- Hold the bar with underhand grip
- Engage your biceps as you curl bar towards your shoulders
- Lower slowly and controlled

EZ bar curls

- From a seated position 
- Curl dumbbells up towards your shoulders 
- Keep elbows pointed to the floor
- Lower slowly back to starting position

Seated incline dumbbell curls

- Place the back of your arm on your inner thigh
- Arm starts extended holding the dumbbell off the floor
- Slowly curl the weight up pause at the top squeezing your bicep
- Slowly lower weight back to the starting position
- Do all reps on one arm before switching

Concentration curl

- Hold the bar palms facing up
- Engage your biceps as you curl up
- Keep your core engaged
- Pause at the top and lower slowly

Straight bar cable curl

- Hold the bars using a hammer grip
- Pull yourself up bringing your elbows to your ribs
- Pause at the top engaging your back 
- Lower slowly until you arms are fully extended

Hammer grip pull-up

Cable Curl & Hammer Grip Pull-up Superset

- Stand tall, abs engaged and upper arms locked at your sides
- Press the V-bar down until your elbows are straight
- Bend the elbows to return to the starting position

V-bar tricep extension

- Begin seated with a firm grip on the handles ensuring the are not going past the height of the shoulders
- press down fully extending, utilizing the triceps
- release back to starting position

Dip machine

- Lying back with your arms extended above your shoulders
- Bend at the elbow lowering the EZ-bar toward the top of your head
- Extend your arms back up to starting position

EZ-bar skull crushers

- Start with your arms at about 90 degrees
- revers the grip, palms up 
- Extend your arms engaging your triceps

Tricep extension with straight bar (reverse grip)

- Start with your arms at about 90 degrees 
- Extend at your elbows bringing the rope down
- Spread rope apart at the bottom for a deeper contraction at the triceps 
- Bend the elbows and control weight back to starting position

Rope tricep extension

W1/D6 - Arms

It wasn't impossible, but it definitely hurt in a good way. I'm excited for what's next

Scott

Chris

W1/D1 - Leg Day (**BEGIN PHASE 1)

Ivan

Jaime

I hit failure so many times today I laughed. I'm smoked

W1/D2 - Chest Day

I've hit total failure everday during the supersets. Huge pump today!

Will

Great workout!  Just challenging enough without being too much.

W1/D3 - Back & Biceps

I was going to try to put this as my cardio before my lifting session to be an alpha chad but I just couldn’t do it, kudos if you can try this

Feels like I want pushing hard enough but the 400’s got me

Gabe

Thank God for my Garmin. I wish I had a track I could hop on to do these work outs but running around my local park hills and all will just help. Good cold wet run in the rain today

W1/D4 - Sprints Pyramid

Jack Banducci

W1/D5 - Shoulders

W1/D7 - REST, REST, REST!!

I feel my lower back now.  Good workout!  I definitely challenged myself on that one, especially with the squat and deadlift.

Mark

I pushed it harder here in week 2. This program has totally changed my repscheme and weights. Felt good to push hard, may not be able to run hard later but I think a good recovery run will do me well or I may not be able to walk tomorrow!

daniel

W2/D1 - Leg Day

It's was a good burn.  I could barely do any of the last superset by the end.

I recommend changing the close grip chest press to another exercise. Perhaps cable pulls for chest

W2/D2 - Chest Day

W2/D3 - Back & Biceps

Erika

W2/D4 - Cardio Focus

Great workout. Swapped machine fly for cables since my gym lacks that machine.

Donovan

W2/D5 - Shoulders

Love the pump arms are toasted and shaking

David

W2/D6 - Arms

W2/D7 - REST, REST, REST!!

W3/D1 - Leg Day

Ive hit total failure on this work out every week. I end up having to go to my knees for the decline pushups after the dip at the end

W3/D2 - Chest Day

Arms are shaking as I type this. Great feeling!

W3/D3 - Back & Biceps

W3/D4 - Sprints Pyramid

Fantastic! Sticking with the build programme till the end...

W3/D5 - Shoulders

Great programme. Happy to get phase 1 done!

W3/D6 - Arms (**END PHASE 1)

W3/D7 - REST, REST, REST!!

New super set was hard but I made it through my 4th round of dips before hitting failure on them!

W4/D1 - Chest (**BEGIN PHASE 2)

My legs were cooked afterwards, great workout 🔥

Carlos

King of the Yard baby. That left me feeling King of the Yard

W4/D2 - Lower Body

The cable raises roasted me right off the bat, felt the burn all the way through

W4/D3 - Shoulders

Solid trusted super value!
Like the shorter session format!

W4/D4 - Back & Biceps

Starting to feel a big difference. 🔥💯

Joseph

W4/D5 - Arms Day

Tried to hold race pace for the intervals and just jogged the rest periods

W4/D6 - 400m, 800m, 100m Sprints

W4/D7 - REST, REST, REST!!

W5/D1 - Chest

The first super set makes me contemplate life choices, hard. But I love it

W5/D2 - Lower Body

W5/D3 - Shoulders

Amazing as ever. Working my way through every single rep of the Build programme. It'll take as long as it takes but I'm getting it done 👊

W1/D6 - Arms

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