Name: Playbook - Jake Schultz - CHALLENGE Day 5 ARMS
Uploaded: 2023-07-05T13:03:46.254Z
Duration: 20 min
Description: CHALLENGE Day 5 ARMS

Blake

10 Days 3000reps Challenge

I will post the next days challenge every night

10 Days
Each day will have 3 new exercises 
Each exercise will be 100 repetitions 

Day 1 Lower Body
Day 2 Upper Push
Day 3 Upper Pull
.
.
Day 10 

Get to the100 repetitions for each exercise however you want. Try to finish with minimal rest. 
Examples:
5x20
4x25
10x10
Failure, failure, failure, failure, finish

But make it CHALLENGING. 


Have fun! 💪🏼

- Keep your elbows close to your body
- Curl the bar up towards your shoulders
- Engage your biceps as you curl
- Lower to the initial position with a slow and controlled movement

EZ-bar bicep curls

- 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

- Keep your elbows close to your body
- Curl the bar up towards your shoulders
- Press bar up to overhead position 

- Keep your elbows close to your temples
- Bend at the elbows to lower dumbbell down behind your head
- Extend your arms engaging your triceps

-return to starting position with control

Dumbbell overhead tricep extension

CHALLENGE Day 5 ARMS

Awesome Challenge! Great workout for the day!!

Steve 

Matt 

Deana

CHALLENGE Day 1 QUADS

CHALLENGE Day 2 PUSH

CHALLENGE Day 3 PULL

Love this one my glutes were on 
🔥🔥🔥

CHALLENGE Day 5 ARMS

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