Name: Playbook - Jeremy Park - Day 13: Arms & Abs
Uploaded: 2023-09-03T20:51:30.911Z
Duration: 60 min
Description: Day 13: Arms & Abs

Ricardo

One of the absolute best arm pumps i’ve had

Nicholas Harrelson

Bolton Bulutoglu

Those ab exercises at the end were killer!! Awesome workout

Brandon lenczner

Winick

Ryan Grundy

Nishil

Loving arm days! Waiting for legs to feel this good !

Johnathan

Jasmine

Jaime

Amazing way to end week 2. Feeling a difference, seeing a difference, and loving it!!

Kristoffer Næss

Isaac Williams

A sickening arm workout with some traps and abs added in.

Focus: Triceps
- keep the back straight
- arms parallel to the floor 
- kick back your triceps and flex at the top

Bent Over Tricep Kick Back

Focus: Biceps
- flex Tricep at the bottom to ensure full ROM
- squeeze hard at the top
- no swinging
- control the weight

Seated Hammer Curl

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: Traps
- completing our turtle shell 
- traps will complete the physique 
- slow and controlled form
- bring your shoulders to your ears 
- squeeze at the top and let down slowly

DB Shrugs

Focus: Triceps
- support yourself with one arm holding the beam
- grip the cable with the ball
- performa push down using one arm
- stretch and squeeze the Tricep
- hold at the bottom for a few seconds
- each arm gets 12 reps
- use light weight and focus on form

Single Arm Tricep Cable Push Down

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

Focus: Lower Abs
- lay on your back
- hold a plate high then raise your legs up and pump them up towards the sky

Plate Hold Leg Ups

Focus: Entire Core
- a challenging my climber variation to get the entire core fired up
- high plank position bring a knee towards your chest then rotate inwards keeping the core tight

Climber Twists

Day 13: Arms & Abs

William Noyola

christopher

Rocco

EVERYDAY WARM UP!

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

clarence

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 😅😅😂

Zach

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

Diana

Day 10: Arms & Abs

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

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

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

Mario

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! ;)

Alex

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

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 13: Arms & Abs

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