Name: Playbook - Jeff Logan - 4-Set Arm day
Uploaded: 2021-10-26T21:07:40.389Z
Duration: 60 min
Description: 4-Set Arm day

Giacomo

Winston Guy

Dope arm workout , the higher reps was hittin

Anthony

Dmarea Brown

I feel like a section needs to be added that has recommended amount of based on goals and training weight. I’ve noticed I tried to hit this big weights and these exercise’s definitely require form first over weight

Super Nyja

Justin

Alixzae

Manuel Sosa

My arms feel like noodles 😮‍💨🔥

Jordan

Dylan

the goal is to go through this workout without modifying it 🔥 becoming the beast 😤

Matt

Roshawn

Ray Cunningham

Jose Ferrer

Arvell Nelson 

Cesar

Brandon Johnson

Rakan

Javier

That’s my  Weakness my biceps & triceps ! And i can see the works I will keep practicing 🦾🥶 keep pushing everybody. You vs You

Junior

Love this workout,  great pump leshhh goooo 🔥🔥
IG : @_ryandavis1

Ryan

Tyler Burris

Jello!!! 💪🏾💪🏾💪🏾💪🏾

Maria Foster

FITZ

Mike

Sheron Bennett

FIRE!!! It took a bit longer for me but I finished. 🤜🏾🤛🏾

Arms are literally stiff and stuck 💪🏾😤

Straight forward and intense for it being my first full arm workout for the program

Danny

- All bicep exercises 
- Followed by all tricep exercises 
- Ends with a body weight challenge to failure 
- Change the look & strength of your arms now!

- with a dumbbell in each hand 
- Curl the dumbbells up
- Lower them back to the starting position

DB curls

- Curl up towards shoulders
- Lower until arm almost fully extended

Incline preacher curl

-10 each way (supinated & hammer)
- keep Elbows tight to your body 
- flex bicep at top of movements 
- don’t swing / be strict !

ALT HAMMER CURL & Supinated curl

- don’t swing 
- tight grip 
- full ROM

Pull ups

- strong upright stance 
- flex triceps at the bottom of movement

Rope tricep extensions

- Place your hands on the front edge of the bench just outside hips
- Move forward off the bench with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back 
- Extend your arms engaging your triceps back to starting position

Bench dips

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

Overhead dumbbell tricep extension

- stabilize body / be strict 
- Flex chest & triceps at peak of the movement 
- dip slightly below a 90 degree angle at your elbows 
- push with power on the way up ! 
- control the downwards portion

Deep Dips

4-Set Arm day

Great Sunday! Detox Training. This is gonna get me ready for the rest of the week

Mario

Gauntlet Mode - Full Body

Nice great workout I’m 320 and this is day 1 using the app

DJ Dynamic

James

4 Set Back Day

Legs about to fall off! Those wall sits were blasphemy 😂😂💪🏽

Legendary Legs

Nice on the abs I love circuit style for them. A nice burn I’m learning to surrender to the moment the pain the gains

Dynamic Ab Cycle

Kristijonas

Lit 🔥🔥🔥 jump rope was no joke at the end

Athletic shoulders

2nd work out of the day an am really tired

Dominique Troutman

Double Giant-Set Chest day

Talk about a back attack. The strength we been building with the last workout is felt as well as the next level I love it

Dope workout! Good mix of strength and cardio. I’m not a big fan of cardio by itself so mixing it in was an awesome idea!

4-Set Arm day

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