Name: Playbook - Jeremy Park - Thursday 2: Filthy Arm Day
Uploaded: 2023-09-03T20:51:30.887Z
Duration: 60 min
Description: Thursday 2: Filthy Arm Day

Stephon

clarence

Kyle

Rugby Scruggs

Nathan

What a freakin pump. I’m lookin like the Hulk😫

Kristoffer Næss

Insane arm pump. Really feelin this one. Arms are absolutely on fire. Another amazing workout!

When they said “curls get the girls” they weren’t lying! As soon as I got done with this workout every girl in the gym was surrounding me. It’s getting out of hand. J Park, you’re making me look too good. If anyone wants all the girls they gotta do these workouts. I can’t even make it to the car without 10 girls chasing me. HELP

Today we are pumping only arms. Just getting as much volume into the biceps and triceps as possible. Control the weight and use slow form to maximize blood flow.

Focus: Biceps
- hold the db on your side hammer style perform a curl with both arms then do the left then the right and that counts as one rep. 
- this will really blow up the arms and allow for growth

Heavy DB Twist Curls

Focus: Triceps
- keep your back and body tight 
- only moving the forearms to flex the triceps
- at the bottom try to pull apart the rope to emphasize more triceps

Tricep Rope Pull Apart

Focus: Widen Biceps/Forearms
- you will feel it a lot in the forearms 
- hold the db reverse grip and hold it tightly squeezing the forearms 
- curl up and hold while the other arms performs a full curl then repeat

Reverse DB Grip Alternating Curl Holds

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: Bicep Peak
- these will help decline the ball on top of your bicep 
- keeping one arm in the hold palms facing upward while the other is performing and curl
- each arm should get 12 reps

Static Supinated Hold Curl

This superset will be our Tricep finisher so go hard and fight through. Doing a lot of reps here to blow up the triceps and force them to grow.

Focus: Long Head of Tricep
- flex the triceps at the top
- hold the dumbbells hammer style
- this is a great movement to build the long head of the trico

DB Skull Crusher

Focus: Triceps
- keep your elbows in close to your body
- flex the triceps at the top

Incline Close Push Up

Tricep Super Set

Focus: Bicep Peak
- any curl with your palms facing up will help build those peaks
- we are striving for big arms! 
- curl with quality form and squeeze at the top

Straight Bar Cable Curl

Thursday 2: Filthy Arm Day

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!!

Thursday 2: Filthy Arm Day

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