Name: Playbook - Jeremy Park - W2/4/6:D13- ARMS & Abs
Uploaded: 2024-03-17T16:54:22.845Z
Duration: 45 min
Description: W2/4/6:D13- ARMS & Abs

Renato

I’m coming for that ideal physique j park 😤💪🏽

Ryan Forestier

Added a little more spice for abs for a killer finish 💪🏽🔱

Rocco

Really had my arms pumping!! It was a different way of hitting my arms than I have before which felt awesome!

Tyler

Riley

Sarj

Dylan

6 WEEK COMPLETED, I must say I am very proud of myself to be able to do this whole challenge. It was a struggle but I got stronger 💪 I’ll submit my photo

Richard

Tyson

Adrian

Delaney Kusian

Excellent workouts. Always challenging even for those who have worked out for years.

Garrett

Stefanie

Felix Von Matterhorn

Kevin

Justin

My abs and arms are feeling this one. This programs amazing

Stacey

Andre

This is the final workout of our split. Time to make our arms grow and get a crazy weekend pump.

Focus: Triceps
- keep your hands shoulder width apart 
- flex Tricep at the top
- going for high volume

Bench Dips

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

This movement engages the hammys and lower back but focuses on the rear delts. 
Pull back as if your elbows were on a string and target the rear delts.

Bent Over Rear Fly

Key exercise to the bigger arms is building the long head of the triceps:
- stand tall 
- using inner grip on ez curl bar 
- elbows tucked in 
- drop bar behind head and press up 
- flex at the top

OH Tricep EZ Curl Extension

A bicep crusher to get them forced to grow:
- incline seat
- flex triceps at the bottom (neutral grip)
- rotate wrists on the curl (palms up)

Incline Seated Sup Curls

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: Triceps
- grip the cable by the ball
- push down with one arm and flex Tricep hard at the bottom

Single Arm Cable Tricep Push Down

Focus: Outer Bicep
- keep the db’s in a hammer
curl position and bring them to your ears
- squeeze at the top!

Hammer Curl

Focus: Core
- keep your legs straight in the air
- lay back and reach for your toes

Toe Touch

A plank variation to get that core feeling insane. Bring the knee toward your elbow and flex those obliques.

Plank Spiders

Kneeling Around The World

Insane Abs Circuit

W2/4/6:D13- ARMS & Abs

Jesse

Uriel

EVERYDAY WARM UP!

Aeirus

Ace Kenway

I tore my ACL and meniscus recently. It’s been two months of therapy. But I still try my best at these workouts now that I got ROM.

W1/3/5:D1- STRENGTH LEGS & ABS

clarence

Alan

W1/3/5:D2 - CHEST & BACK

Love using these as references now with my workouts. How far I’ve come cause of this app💪🏽🔥

Feras

W1/3/5:D3 - SHOULDERS & ARMS

Those peek through though🤌🏽🤌🏽

W1/3/5:D4 - VOLUME LEGS & ABS

Feeling the chest pump! I will be shreddy

W1/3/5:D5- RIPPED CHEST & TRICEPS

I enjoyed it so much and I felt like it kept me from setting distracted in the gym!

Drew

Domingo

W1/3/5:D6- RIPPED BACK, SHOULDERS, BICEPS

Luke

W1/3/5:D7- REST DAY

Have a torn ACL so with my “F.R.O.M” I do everything except the explosive TRX. We still getting it in 💪🏽🫡

W2/4/6:D13- ARMS & Abs

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