Name: Playbook - Jeff Logan - W2/D2 Arms & cardio
Uploaded: 2021-10-12T03:57:43.615Z
Duration: 60 min
Description: W2/D2 Arms & cardio

Super Nyja

Justin

It’s good. Add another bicep work with the EZ bar and it’ll be solid.

Jalan 

Jarrad

Another good workout and it's what you put in you get out

Dominick

Captain Blackmon

Alexander Ram

Pre-work

Superset
- Bench dips 4 x 20
- Deep push ups 4 x 20

Superset
- Overhead dumbbell tricep extensions 4 x 15 (last set burnout)
- Deep dips 4 x failure 

Superset
- Dumbbell curl 4 x 10
- Incline preacher curl 4 x 15

Superset
- Bench dips 3 x real failure
- Deep push ups 3 x real failure

Cardio 15 minutes

Walk on a treadmill for 10 minutes at an incline of 5.0

10 min Incline treadmill walk

- Hanging from the bar, tuck your knees 
- Lower legs back down
- Avoid swinging

Hanging leg raises

- Positioned with lower to mid back on exercise ball 
- Knees over feet and bent at 90 degrees
- Lift shoulders towards the ceiling engaging your core
- Lower back to starting position

Stability ball crunches

- the reps listed are per side 
- keep upper body square 
- turn hips, straighten your legs and raise them

Captains chair oblique raise

Pre-work

- 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

- Start in a push up position with hands elevated
- Lower your chest towards the ground as far as you can go
- Straighten elbows to press back up to starting position

Deep Push ups

Superset

- 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

- 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

Cardio

W2/D2 Arms & cardio

Loving the compound effect of stretch gains

W1/D1 Legs

W1/D2 Arms & cardio

W1/D3 Cardio

W1/D4 Chest

Totally enjoyed it .. got through full sets of pull ups with form for first time. Cheers

W1/D5 Back

W1/D6 Shoulders

Isaiah

Rakan

W1/D7 Cardio

Some days showing up is all you can do and all you need to do.

W2/D1 Legs

W2/D3 Cardio

W2/D4 Chest

W2/D5 Back

W2/D6 Shoulders

W2/D7 Cardio

W3/D1 Legs

If you not shaking with the super sets push into the pain I cried a bit I Am Strong

W2/D2 Arms & cardio

Community

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