Name: Playbook - Brad and Jess Gouthro - Day 14: Arm-Ageddon
Uploaded: 2023-03-01T04:35:43.483Z
Duration: 60 min
Description: Day 14: Arm-Ageddon

Start with the Warm Up
• This workout will challenge your arm muscles with strength, speed and endurance. Can you
handle it?
• Complete all the reps and sets of each exercise before moving on to the next.
Finish with the Cool Down

Dynamic Warm Up Flow

Tempo: 3010
1. Grip a chinup bar shoulder width, with an underhand grip.
2. Hang, with arms fully extended with your legs straight.
3. Contract your back muscles, brace your core, and pull your elbows down to lift your chin over the bar.
4. Until control, slowly lower your body back to the starting position with arms fully extended.
5. Repeat.

Chin Up

4 reps/side
Tempo: 1111
1. Get into a pushup plank position on top of a 12 inch step.
2. Contract your abs while rotating your body, pivoting your feet, and extending one of your arms straight up to the ceiling, with your other hand firmly planted into the step so your body creates the letter T.
3. Return to the starting pushup position, then move the same arm you just raised to the ceiling off the step to the floor followed by your other arm.
4. At this point you should be in a pushup plank on the floor.
5. Now place the arm closest to the step back up on the step, followed by the other arm, to get back to the starting pushup plank position on the step.
6. Repeat with the same side for the indicated reps, then switch sides.

Walk The Plank And Rotate

Set #1 Strength Tempo: 3010
Set #2 Speed Tempo: 1010
Set #3 Endurance Tempo: 1010
1. Grab a dumbbell in each hand with your arms hanging at your sides with a neutral palms facing in grip.
2. Squeeze your biceps and curl the weights up to the point where your thumbs are near your shoulders.
3. Under control, slowly lower the dumbbells back to the starting position while maintaining tension in your biceps throughout the movement.
4. Repeat.

Standing Dumbbell Hammer Curls

Tempo: 3010
1. Grab the bars and lift yourself until your arms are straight.
2. Bend your elbows, and slowly lower yourself under control until your upper arms go just below your elbows.
3. Make sure you keep the tension on your triceps by keeping your elbows tucked to your sides.
4. Pause then push yourself back up to the starting position with your arms extended while squeezing your triceps.
5. Repeat.

Parallel Bar Dips

Reps/side
Set #1 Strength Tempo: 3010
Set #2 Speed Tempo: 1010
Set #3 Endurance Tempo: 1010

1. While sitting on a bench, spread your knees wider than shoulder width with your feet firmly planted into the floor.
2. Place one hand on your thigh for support, while holding a dumbbell with a neutral, palm facing in grip with the other hand.
3. Slightly bend forward, and place your tricep against your inner thigh, and allow the arm with the dumbbell to hang straight down to the floor.
4. Contract and squeeze your bicep by curling the dumbbell towards your shoulder while keeping your tricep placed against your thigh at all times.
5. Under control, slowly lower the weight by straightening your arm, then repeat.
6. Switch arms after you hit your desired reps, and repeat.

Dumbbell Concentration Curls

Set #1 Strength Tempo: 3010
Set #2 Speed Tempo: 1010
Set #3 Endurance Tempo: 1010

1. Sit upright on a flat bench with your feet firmly planted into the floor, abs contracted, back flat, while gripping the end of one dumbbell vertically with both hands so the top of the dumbbell rests in the palms of your hands.
2. Extend your arms to lift the dumbbell over your head.
3. Slowly lower the dumbbell by bending your elbows and keeping your upper arms locked down. The only movement occurs at the elbow joint. Do not allow your arms to sway back and forth to create momentum to lift the weight.
4. Once your forearms come close to or touch your biceps, extend your arms to press the dumbbell back over your head.
5. Repeat.

Seated Dumbbell Triceps Extension

Do each of the cool down stretches as a circuit.

*30 seconds/side
1. Lie down on your back, bend your knees and plant your feet into the ground, with your arms down by your sides and palms facing the floor.
2. Bring one knee up to your chest and grab the outside of your knee with the opposite hand.
3. Pull your knee towards your opposite shoulder while keeping your head, back, and shoulders flat against the floor.
4. Hold for approximately 20 seconds, then lower your foot back to the ground.
5. Repeat the same movement with the opposite leg.

Lying Crossover Stretch

*30 seconds/side.
1. Sit on the ground with your legs extended and hands behind you to support your body.
2. Place the foam roller underneath your calves while crossing one leg over top of the other.
3. Use your arms to slowly move your calves forward and backward over the foam roller.
4. If you roll over a particular spot that feels extra tight and tender, hold it on that spot for 5-10 seconds to try and work it out.
5. Switch legs and repeat.

Foam Roller Calf Massage

* 30 sec / side

1. Lie face down on the ground, with your quadriceps on top of the foam roller.
2. Cross one ankle over the other to provide more pressure on the quadricep.
3. Use your arms to slowly move your body forward and backward over the foam roller from your hip to your knee to hit all areas of the quadriceps.
4. If you roll over a particular spot that feels extra tight and tender, hold it on that spot for 5-10 seconds to try and work it out.
5. Cross the opposite ankle over the other ankle and repeat on the other quadricep.

Foam Roller Quadriceps Massage

*30 seconds/side
1. Lie down on your side, support your upper body with your forearm on the ground, and place the outside of your thigh on top of the foam roller.
2. Cross one leg over the knee of your extended leg and place the foot on the ground.
3. Lift the extended leg off the ground, contract your abs and glutes, and slowly roll up and down the foam roller from your knee to your hip.
4. Switch sides and repeat.

Foam Roller IT Band (Outer Thigh) Massage

1. Sit down on the floor with a foam roller behind you.
2. Place your hands interlocked behind your head, knees bent, feet planted into the floor, with your upper back back on top of the foam roller.
3. Press your feet through the floor and contract your glutes and abs to raise your butt so your upper torso is parallel to the floor.
4. Use your feet to slowly roll forward and backward on top of the foam roller over your upper back then stop rolling once you reach your middle back as you want to be careful rolling over your lower back to prevent injury.
5. Once you find a tight spot, hold the pressure on the trigger point, then release.

Foam Roller Upper Back Massage

Cool Down Circuit

Day 14: Arm-Ageddon

Amazingly comprehensive and fun workout. Feel so good! And roller perfect finisher.

Monique

Thanks Brad it was really a Great work put. I was curiousntonsee see how I would réel with a work out without a coach top show me live the first Time and I give you a ten very clear!

Hawa

Day 1: Can You Do It?

Great!! Fun Cardio, challenging, I loved it!

Day 2: Speed Racer

Day 3: 10,000 Steps (Active Recovery)

Day 4: Abtastic

Day 5: Get High

Day 6: 10,000 Steps (Active Recovery)

Day 7: Get It

Day 8: Keeping Up

Day 9: 10,000 Steps (Active Recovery)

Day 10: Back Attack

Day 11: Cardiooo

Day 12: 10,000 Steps (Active Recovery)

Jessica

Day 13: Squat Challenge

Day 15: 10,000 Steps (Active Recovery)

Day 16: Jump Rope Challenge

Day 17: Bunz-A-Thon

Day 18: 10,000 Steps (Active Recovery)

I was not feeling like working out today, but I knew that if I just got through the warm-up, I would probably feel better and finish the rest of the workout. And it worked! I’m loving the app so far. Thanks Brad and Jess for all you do!

Abby

Day 19: 365 Challenge

I loved this one. Super fun - I adapted for at home using a band for eccentric pull up…not sure it worked exactly.

Great workout! I didn’t have the room to do drills so I did side-to-side skaters. And instead of treadmill sprints, I did sprints on my assault bike. 😁

Day 20: Never Quit

Day 21: 10,000 Steps (Active Recovery)

Day 22: Chestacular

Day 23: Are You Nuts?

Day 24: 10,000 Steps (Active Recovery)

Day 25: Abtastic

Day 26: Back Attack

Day 27: 10,000 Steps (Active Recovery)

Day 28: Squat Challenge

This was such a fun workout. Would love to see more twitch sessions - or programs!

Day 14: Arm-Ageddon

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