Name: Playbook - Jeremy Scott - 3/24 Thursday Arms Bro 😎 Day
Uploaded: 2023-04-02T00:27:06.694Z
Duration: 45 min
Description: 3/24 Thursday Arms Bro 😎 Day

Mike

Arm days are never my favorite but triceps are wiped.

Greg Parks

Anthony

My arms are jelly! The hardest ones were the chin ups and dips.

Devin

- Hold a dumbbell in each hand at your sides 
- Curl one dumbbell up toward your shoulder, engaging your bicep
- Using a neutral grip, elbows forward of your body, press the dumbbell overhead
- Reverse the movement back down to starting position and repeat with the opposite arm
- Working back and forth for time or reps

Alt. DB Curl and Press

DB Close Curls

- From a standing position raise the dumbbells to shoulder height on each side, and twist so that your palms are facing your body
- Keeping your eyes facing forwards, slowly press the dumbbells above your head while turning your wrists so that your palms face forward (away from your body) until your arm is fully extended
- Lower the dumbbells back down to the starting position - twisting at the wrists until your palms are facing your body once again

DB Standing Arnold Press

- Grab the bar with an underhand grip (palms facing you, hands close)
- Pull yourself up until your head is above the bar, keeping your elbows close to your body
- Pause at the top and lower with slow controlled motion

Close Grip Chinups

- Step up on the dip station and position your hands with a neutral grip
- Suspend your entire body weight on your hands 
- Initiate the dip by unlocking the elbows and slowly lowering your body
- Control the descent to parallel and then drive back to the starting position by pushing through the palms

Bodyweight Dips

- Lying down with your arms extended above the shoulders, a dumbbell in each hand
- Bend at the elbow lowering the dumbbells towards your head
- Fully extend your arms up, contracting your triceps

DB Skull Crushers

3/24 Thursday Arms Bro 😎 Day

1 minute of 1 1/2 pushups is a killer for me especially after inclines with 50 lb DB. 😨

Ryan Kruger

Blake

5/22 Big DB 3 Repeat Upper Monday

Dying at the end. Wonderful. 

35lb DBs Bulgarian splits
65 lbs dead’s
40 lbs single kb eccentric

Braden

BIG 3 Lower Body Tuesday 5/23

Mid Week Mobility Mix Bag 5/24 Wednesday

Cory

Love AMRAP 
4 1/2 rounds-through overheads
5 rounds in 43 minutes. 
50 lbs floor
20 rev lunge
30 prone row
30 single overheads
30 lat lunge
20 curls
20 skater hops

Total Body DB Circuit 5/25 Thursday 40 Min AMRAP

Dena

Friday ABS Core Flow 5/26

5/27 Saturday Rest Recover

A screamer. 
40lb DB for everything except curl and press where I used 30 lbs. 
17 minutes

3/24 Thursday Arms Bro 😎 Day

Community

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