Name: Playbook - Jeremy Park - Thursday: Arm Day
Uploaded: 2023-09-03T20:51:29.975Z
Duration: 60 min
Description: Thursday: Arm Day

Leonardo

Ryan Mansfield

Aaron

Houston Harrigan

Jake

Stephon

Jade

Tyler

Ilya

Amaceo Bonds

Love it !
Perfect in time and intensity!!!

Finally back into the gym. Great to have the routine in front of you

logan finley

Yancy

kris

Renato

Wow I’m tired and like dizzy wow great workout tho

Jacob

Amazing can’t feel my biceps or triceps

Steven

Dylan Hammond

Sidney

Taka

another amazing workout absolutely shreds the shoulders

Jeremy 

Bradley Thursam

Justin

Jackson Nobles

Nice pump, good rest times, I used to not time my rests, but it’s a huge help👍

Kris

Karam El Merhebi

This made me feel great and I really feel like it helped me in so many ways! Thank you!

Thomas

Santiago

Hubert

Kristoffer Næss

Roberto Gomez

A great workout, definitely would  recommend to friends and family

Russell Spatafora

Nicholas Martinez

Hunter Sunafrank

I loved the pump this workout gave me, had me feeling great afterwards!

Antionette

Landon

Alban Vila

Eric

Fabricio Andree

Great arm workout, I’ve isolated muscles that I’ve never worked out before

Franco

Josue

Focus: Shoulders & Arms
- a super fun workout
- targeting all the glam muscles
- hitting primarily shoulders then biceps and triceps
- going heavy n the beginning 
- log the weight you use and increase each week
- high volume towards the end the really pump the arms

Focus: Rear Delt
- I like to warm up the delts with this exercise
- promotes good posture
- gets blood flown into the shoulders
- pull away from the post
- lock your arm and drive your elbow towards the floor
- each arm gets 12 reps

Single Arm Hi-Lo Cable Rear Delt Fly

Focus: Front Delt
- this is our heavy exercise
- really tearing muscle fibers here
- boulder shoulder key is heavy military press
- press up and touch the weights
- elbows should go a little past 90°
- increase the weight each set

Heavy Seated DB Military Press

Focus: Capped Delts
- hold db in front of you
- pull up toward your chin
- elbows shouldn’t come past you shoulder height
- using moderately heavier weight
- stick with the same weight the entire exercise 
- increase the weight the following week by 5-10lb

Heavy Alternating DB Upright Row

Focus: Bicep Peaks
- best bicep exercise for a stretch and squeeze
- position bench with a slight incline 
- keep the palms of your wrist facing up
- no swinging
- use controlled weight and form
- squeeze the nice at the top and flex the triceps at the bottom

Incline Seated Supinated Curl

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: Rear Delt
- chest support allows for full isolation on the rear delt
- act as if you are pulling apart the db’s as far away from each other as possible
- use comfortable weight 
- slow and controlled is the key
- squeeze the rear delts at the top

Chest Supported Rear Delt Fly

Focus: Side Delt
- pretend to pour out milk
- use comfortable weight
- focus on keeping constant tension on the shoulders
- high reps to make them pop

Thursday: Arm Day

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