Name: Playbook - Jeremy Scott - Thursday 3/16 Arms Race Upper Body
Uploaded: 2023-03-22T15:52:19.508Z
Duration: 45 min
Description: Thursday 3/16 Arms Race Upper Body

Alyssa

Nice workout! I don't normally have an arms day so it was a nice change. Substituted dips because TRX wasn't available.

Mike

Rodney

40 Minute AMRAP - as many rounds as possible.

- 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

- Start with dumbbell in one hand and arm extended over incline bench
- Curl dumbbell up towards shoulder
- Lower until arm almost fully extended
- Complete desired reps then repeat on the opposite side

DB Single Arm Preacher Curls

- Anchor the TRX effectively and adjust the straps to a height just below your chest
- Grab the handles with your palms facing downwards
- Keep your body in a straight line and lean forward so that your body makes about a 50 degree angle with the floor 
- Bend your elbows and lower yourself toward your hands
- Ensure your hands are directly over your shoulders and your core engaged
- Extend your arms out and upwards until your arms are straight

TRX Tricep Extension

Kneeling KB Tricep Extension

- Raise the dumbbells to shoulder height on each side, and twist so that your palms are facing forward
- Keep your head up and eyes facing forward
- Slowly press the dumbbells above your head until your arms are almost fully extended
- Do not pause at the top of the movement, and immediately begin lowering the dumbbells back down to the starting position

DB Standing Shoulder Press

- Standing tall holding a weight plate in each hand
- Engage the core and pull your shoulder blades down and back making a proud chest
- Step forward and begin walking, while keeping your head up, shoulders back, and core muscles engaged
- Continue walking for your desired time or distance

Plate Carry

Thursday 3/16 Arms Race Upper Body

Mark

Had to drop from 8 kg kettlebells to 10 lb dumbbells early on, but finished my tenth set at 30:54. Great start to the week.

Matthew

Sunday MetCon 30 Min Plus 1 Rep Each Round 3/19

Anthony

I decided to do 12 24 and work my way down. About 45 minutes including stretching before and after.

Not too bad.  10-20.  Pull-ups finally getting better.

Monday Pull Up & Pushup Advanced Countdown Workout 3/20

Thigh burner for sure. No hex bar so used 70 lb DB 🥴

Greg Parks

Jon H

3/21 Tuesday Lower Body 5 minute burn sets

Forearms on 🔥🔥🔥. Thank you for the challenge.

Steven

Wed 3/22 Advanced Farmers Carry Challenge

Arm days are never my favorite but triceps are wiped.

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

Thursday 3/16 Arms Race Upper Body

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