Name: Playbook - Jerry Housey - W3/D5 Day 5 of Week 3 and 4 Arm Routines
Uploaded: 2023-02-16T01:39:00.131Z
Duration: 45 min
Description: W3/D5 Day 5 of Week 3 and 4 Arm Routines

Pretty good for someone who was dead ass tired an hour ago.

Rita

This routines are used before each workout!

- Run in place with high knees for time or reps
- Increase speed as you feel comfortable

High knees

- With feet shoulder width apart and hands overhead 
- Bend at the waist and lower hands towards the toes

Hamstring stretch -  toe touch

Knee Pull

Jumping Jack with Groin Stretch

- Stand in a split stance one leg forward and your opposite foot straight back
- Bend your front knee so that it is at about a 90-degree angle
- Press down and drive the hips forward until you feel a stretch from the front of your hip
- Hold the stretch for about 20 to 30 seconds

Static Hip Flexor Stretch

Pigeon Stretch

Treadmill Run

Warm Up

- Grab criss crossed cables in each hand, arms extended out in front of your body
- Keeping a slight bend in the elbows
- Move your arms backward and outward until you have reached full extension
- Reverse movement back to starting position

DB Shoulder flys

- Start with your arms extended above your shoulders and a dumbbell in each hand
- Bend at the elbows lowering the dumbbells towards the top of your head
- Fully extend your arms back up contracting your triceps

Dumbbell skull crushers

Grab a med ball that you are comfortable with. 
Squat and throw the ball as high as you can and catch the ball and squat back down and repeat.

Ball Throw

Shoulders

-Grab 2 Dumbbells. 
-One arm is in 90 degrees hold. The other arm is doing 10 bicep curls .
-Repeat for the next arm

Bicep Tension Hold

- Keep elbow high, engage tricep as you extend

Dumbbells Single arm kickbaks

- Start in a high plank position 
- Take one hand off the floor and touch the opposite shoulder 
- Repeating on the opposite side

Shoulder taps

Bicep

W3/D5 Day 5 of Week 3 and 4 Arm Routines

W1/D1 Day 1 of Week 1 and 2 of your Leg Routines

W1/D2 Day 2 of Week 1 and 2 upper body routines

W1/D3 Day 3 of Week 1 and 2 Cardio Routines

W1/D4 Day 4 of Week 1 and 2 Leg Routines

W1/D5 Day 5 of Week 1 and 2 Arm Routines

W3/D1 Day 1 of Week 3 and 4 Leg Routine

Had to change the pat pulls as I don’t have this equipment in my home gym. However, I made it through and completed my workout.

W3/D5 Day 5 of Week 3 and 4 Arm Routines

Community

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