Name: Playbook - Jeremy Park - Day 10: Arms & Abs
Uploaded: 2023-09-03T20:51:30.894Z
Duration: 60 min
Description: Day 10: Arms & Abs

Diana

Zach

Rocco

Jasmine

Andres Cantero

Malik

Alex

clarence

Love you big fan but dude you gotta fix this app

Amiel

Brandon lenczner

Yo ur workouts are the most intense workouts ive had in a while

Mario

Destin

Arms are good! Haha right shoulder gives out, although it is more “muscular” it’s definitely less stable than the left because of old injury. Looking forward to my gains! My legs look skinnier and skinner the more I train lol. Going back to 300 lunges a day! This chicken leg stuff isn’t working!! 😅😅

Johnathan

The abs part is not meant for people who have back pain/issues.

Evan Hendrickson

Kristoffer Næss

Amazing arm pump! Gettin better everyday!

Nishil

Mason

A super fun arms and abs workout. Focusing on the shoulders, biceps, triceps, and abs. Will be using a lot of super sets. Super sets are the best way to overload and create more volume within a workout.

Starting off the workout with a rear delt and Tricep focused super set. I believe a warm rear delt will allow for better performance later in the workout.
Most of the time the rear delts are neglected, I like to prioritize them in all my shoulder workouts.

Focus: Rear Delt
- adjust the cable to a high setting
- support yourself with one arm on the beam
- pull on the cable bringing your elbow across your body and towards the floor
- try to visualize the rear delt working

Hi-Lo Rear Delt Cable Fly

Focus: Triceps
- notice my elbows only going 90°
- at the bottom flex the Tricep and hold for 1-2s
- forcing blood into the triceps
- building that mind muscle connection

Partial V-Bar Tricep Push Down Holds

Rear Delts X Tricep

Next super set includes the same rear delt fly but now hitting our biceps. I want to over develop our rear delts and create that triangle X factor your our physique.

Focus: Biceps
- grip the rope and perform a curl 
- try to bring the balls of the rope near your ears
- squeeze the biceps hard at the top
- flex your triceps at the bottom to ensure a full rep

Cable Rope Curls

Rear Delt X Bicep

We are now super setting the biceps and triceps to get full blood into the arms. Stick to comfortable weight and slow and controlled form. Notice my tempo on the reps.

Focus: Triceps
- elbows going 90°
- flex the triceps at the top
- slow and controlled movement

Tricep Dips

Focus: Bicep Peaks
- palms facing up the entire set
- creating the ball and peak of the bicep
- use strict form
- squeeze the bicep at the top
- comfortable weight but heavy and challenging to cause muscle tears

Heavy DB Supinated Curls

Bicep & Tricep

Focus: Front Delt
- military presses are the best for shoulder development and mass
- going for mid volume and challenging weight
- keep your back straight and core engaged
- take more rest and use heavier weight
- try to increase the weight each set

Seated DB Military Press

Focus: Side Delt
- going for high volume
- pouring the glass of milk
- elbows no higher than your shoulders

Side Lateral Raise

Focus: Biceps
- strict form
- no swinging 
- squeeze at the top
- use moderately heavier weight

Standing Hammer Curls

Focus: Long Head of Tricep
- grip the dumbbell by interlocking your fingers on one side
- keep your elbows in tight
- perform an extention

OH DB Tricep Extension

Super Effeective and Easy Core Crush Circuit. Using minimal rest time!

Focus: Core
- support yourself using both hands
- keep legs straight and locked 
- bring your knees towards your chest

V-Up

Focus: Core
- body parallel to the floor
- keep core tighg

Plank Hold

Abs 6

Day 10: Arms & Abs

William Noyola

christopher

EVERYDAY WARM UP!

I keep coming back to this program… because it is that good! 💪🏾🔥

Great pump, love the burnout run at the end!! I did add a few of my favs in, but all around great workout!

James

AND WE BACK … HEAD-START FOR THE SUMMER SHREDS 💪🏾

Day 1: Strength Chest & Triceps

New level unlocked… brutality…. Wow I’m dizzy 😂

Adrian Wolf

Luis2720

Day 2: Strength Back & Biceps

Stephan

Andrew

Day 3: Shreddy Shoulders Abs

Hard core ! I had to cut short a little just to prevent vomiting 😅😅😂

Day 4: Strength Legs & Core Crush

Amazing workout, destroyed my upper body!

Keevin

Day 5: Full Upper Body Pump

I runned 3 km becose gym going to close but runned this km fast💪🏽😉

Mark

Day 6: Run & Abs

Jacob

Jayden

Day 7: Rest Day

Day 8: Ripped Chest & Back

Wow the pump is unbelievable… start to a great morning 💯💪🏾

Moha

Day 9: Run & Legs

Jose Zacarias

Day 11: Run & Shoulders

Was a fun one. But odd enough my gym doesn’t have a quad extension machine, like never heard of that before....
Any suggestions on a substitution for that incase it comes up in a later workout?

Lane

Day 12: Explosive Legs

Ricardo

One of the absolute best arm pumps i’ve had

Nicholas Harrelson

Day 13: Arms & Abs

Today I rested so well that I woke up at 12 pm 😌 thank you for letting me rest 🔥

Day 14: Rest Day

If done full force this is one of the hardest workouts I’ve ever done. Chest tapped out but had to push

Chase

Gym was so crowded but still got the lift in

Bolton Bulutoglu

Day 15: Strength Chest & Tricep

3 weeks in… already feel and look amazing 💪🏾

Clarence

Casey

Great back pump and amazing calorie burner! Getting bug for the summer baby!

Day 16: Strength Back & Biceps

God man…this mf always kills me on abs😭

milkipoohbear

Day 17: Strength Legs & Abs

Day 18: Shoulders & Triceps

This was the closest I came to puking from a workout since I was a kid lol.  Destroyed me loved it! ☠️

John

Day 19: Explosive Speed Training

Crazy calorie burner. Burned 1200 calories! Also gaining a lot of strength and felt it today!

Day 20: Full Body Strength

Had to take test day because of travel. Back to it tomorrow!

Day 21: Rest Day

Domingo

Adrian

Day 22: Ripped Chest & Back

Summerly

Loved it but that 110 rep leg press was a killer! ;)

Theres a typo on the leg press. Should be 10 reps not 110. I added a 1 mile run at the end, felt great.

Day 23: Lower Body Destruction

Another amazing burner. Burned over 1,000 cals AGAIN!! Getting shredded!!

Day 24: Run/Shoulders/Abs

My gym is so full today but however I finished the workout

That first super set plate curls to hammers were killer. 
Checking out the new challenge you released might not finish this series because of it

Day: 25: Arms & HIIT

Day 26: Full Body Function

Forgot to mark this one as done! But we did it baby!

Light day! Expected to be sore but body feels good. Think i can increase my training back to normal now! Very exciting news

Day 27: Run & Abs

Tough day emotionally! Feel like i lost some gains because of it lol. Good to rest although i felt a burning desire to train

Day 28: Rest Day

Ryan Grundy

Day 29: Full Body Strength

Forgot to mark this one, but we gettin shredded baby!!

Did this yesterday- Easier the second time around! But definitely heart needs to be conditioned a lot more. Love to see an entire program based on this principle! I do martial arts and would love new ways to improve my explosiveness

Day 30: Explosive Speed Training

feeling great! 3 miles gets easier by the day

I think a lot of these could be turned to super sets, other than that it was solid

Peyton

Daniel

Day 31: Full Upper Body Pump

Insane pump. Burned 1,100 cals. Wow. Almost to the end baby!!

Day 32: Strength Legs & Core Crush

Wow. Just wow. Burned 1,700 calories! What a workout! We’re at the finish line baby!

Good upper body day, forgot to click this yesterday. Getting my groove back

Day 33: Ripped Chest & Back

Best workout challenge ever! I worked out muscles I didn’t even know I had that make a big difference!

Dylan

We made it baby!!!!!! Let’s gooooo!!!!! Been a crazy journey! And can’t wait to see the transformation side by side!

Day 34: Explosive HIIT & Arms

Love this program. Saw some pretty great results pretty quickly

Fabricio Andree

One of the most challenging and amazing things I’ve ever done. Thank you for the opportunity to take on this journey and get shredded!

Day 10: Arms & Abs

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