Name: Playbook - Jeremy Potvin - W4/D2 Arms
Uploaded: 2022-01-28T20:25:20.676Z
Duration: 45 min
Description: W4/D2 Arms

Ankur Verma

Arms

- Tricep rope extension - 3 ramp up sets / 1 working set / 1 drop set
- Preacher curl - 3 ramp up sets / 1 working set / 1 drop set
- Close grip press - 3 ramp up sets / 1 working set / 1 drop set
- Dumbbell curl (alternating) - 3 ramp up sets / 1 working set / 1 drop set
- Single arm tricep extension - 3 ramp up sets / 1 working set / 1 drop set
- Hammer curl - 3 ramp up sets / 1 working set / 1 drop set

*Ramp up sets: 12-15 reps light weight, gradually increasing weight with each set
*Working sets: 8-12 reps 
*Drop sets: Start at your working set and perform until failure, then reduce weight by 50% and perform until failure

- Start with your arm bent to about 90 degrees 
- Extend at your elbow bringing the cable down
- Bend the elbow and control weight back to starting position
- Complete desired reps then repeat on the opposite side

Cable single arm tricep extension

- Keep the back of your arms pressed into the pad as you curl up engage your biceps
- Lower with a slow controlled movement

Preacher machine Curl

- Start by lying down with hands positioned just inside shoulder width
- Lower weight down toward your chest
- Keeping your elbows tucked close 
- Press the bar back up to starting position

Close grip bench press

- Alternately curl the dumbbells up toward your shoulders engaging your biceps
- Slightly pause at contraction then lower with control

Alternating DB curls

- Hold the dumbbells with your palms facing inward 
- Alternately curl the dumbbells up engaging your biceps
- Lower with control

Alternating DB hammer curls

W4/D2 Arms

Marc

Not bad at all. I’m not used to just doing one body part at a time. Nice change up.

John

Kale Galeano

W1/D1 Shoulders

Agnieszka

Not bad.  I wish we could add more to these workouts on the log. I also incorporate abs.

W1/D2 Arms

Jason

Jennie

Abhishek

W1/D3 Back

Big Mo

The work outsets and reps don't seem consistent within week 1, not sure if that's on purpose. Also no notes and pre set categories for reps and sets like I see in other workouts. I also have seen duplicate exercises in the same workout and not sure if that's meant to be. Workouts need more detail

Kelly

W1/D4 Legs

perfect I had to eliminate certain exercises I have pain in my shoulder it's not because of this workout but I hurt myself a few weeks ago unfortunately

W4/D2 Arms

Community

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