Name: Playbook - Jeremy Park - Saturday: Arms & Abs
Uploaded: 2023-09-03T20:51:30.393Z
Duration: 60 min
Description: Saturday: Arms & Abs

Matt

Stephon

Awesome workout! I definitely felt the burn!

Anquavious

Rocco

David On

Tyree

Fabricio Andree

Amazing pump. Burned 800 cals and feeling super lean for the summer👀

Nishil

I’m getting absolutely shredded and much bigger on these workouts! Another amazing workout and insane arm pump!

Kristoffer Næss

Great way to end off the week! Arms are blasted. Amazing workouts!!

Great way to finish off the week of some challenging workouts! Gainz coming in no time!

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

Saturday: Arms & Abs

Dexter

Elina

Amaceo Bonds

Monday: Strength Legs & Core Crush

Grayland

Kami

Tuesday: Strength Chest

Luis2720

Adrian

Wednesday: Strength Back & Biceps

Thursday: Strength Shoulders & Volume Legs

F*chin amazing workout; challenging and feel very accomplished afterwards! What a workout should be!!

Saturday: Arms & Abs

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