Name: Playbook - Brad and Jess Gouthro - Day 4: Armageddon (Biceps & Triceps)
Uploaded: 2023-03-01T04:35:43.167Z
Duration: 30 min
Description: Day 4: Armageddon (Biceps & Triceps)

Ginna

PAY CLOSE ATTENTION to the tempos and rest periods for each superset to get the most benefit from the program.

After the warm up, complete 2 Activation Supersets 
to activate the targeted muscles.

Once the targeted muscles have been activated, complete the PAUSED Supersets, resting 60 seconds between each exercise.

Next, complete the DAMAGE supersets resting 60 seconds between each exercise.

Complete the PUMP supersets, resting 30 seconds between each exercise.

Finally, complete the DOUBLE UP supersets, resting 30 seconds between each exercise.

At the end of the workout, complete the cool down.

Complete this warm up before every workout.

Note: Complete 2 minutes of continuous jump rope. If you mess up, just keep going until 2 minutes is up. Rest 15 seconds then complete dynamic warm up flow.

1. Hold the ends of the jump rope in each hand.
2. With your feet hip-width apart, slightly bend your knees, and push the balls of your feet through the ground to jump up, point your toes to the ground, and with your hands by your waist, quickly rotate your wrists to make small circles to revolve the rope around your body.
3. Land softly on your toes, and quickly push off again from the balls of your feet. The idea is to jump over the rope as quickly as possible with a slight hop. Don’t think of jumping as high as you can, think about bouncing on the balls of your feet.
4. To make it harder, do double unders. This is when the rope revolves under your feet twice within one jump. Once again, the idea is not to just jump higher, the speed comes from the quick rotation of your wrists.

Speed Jump Rope

Dynamic Warm Up Flow

MASS 2.0 Warm Up

Activation Sets are designed to start the mind to muscle connection of the targeted muscle. 

Focus on a strong muscle contraction with every rep, to activate and fire up the motor units to be ready to work.

Complete 2 supersets, with a 30 second break between each exercise.

8 reps/side
Tempo: 2012
1. With your back facing the cable machine, grab a handle from the low pulley cable with one of your hands.
2. The hand holding the handle should be positioned a few inches behind you with your arm fully extended.
3. Your arm should be locked into this position with only the curling movement coming at the elbow joint.
4. Contract your bicep to curl the weight until the handle comes close to or reaches your chest.
5. Your upper arm and body should not be twisting as you curl.
6. Under control, slowly reverse the movement to lower your arm and repeat.

Standing One Arm Cable Curl

8 reps/side
Tempo: 2012

1. While standing directly in front of a cable machine, grab the handle attached to a high pulley with one of your hands, using an underhand grip. Your other arm can be on your waist.
2. Pull the handle down slightly so your upper arm is locked to the side of your body with your elbow bent at just under 90 degrees.
3. Contract your triceps to extend your arm until it’s straight by your side. Your upper arm remains locked to the side of your body throughout the movement. Only your forearms move.
4. Contract hard at the bottom of the range, then under control, slowly reverse the movement back to the starting position and repeat all the reps with that arm.
4. Then switch arms and repeat.

Standing One Arm Cable Triceps Extension

Activation Superset

Paused supersets are designed to create mechanical tension. 

This muscle building mechanism focuses on heavy weight lifting, with strict form, using full range of motion. The key is strict form. We never want you to use a heavy weight that makes you lose the mind-muscle connection or puts your body at risk for injury.

Complete 4 supersets, with with 60 seconds rest between exercises.

Follow the indicated tempos to get the most out of the exercise.

Tempo: 3012
1. Grab an EZ bar curl with a shoulder width grip while keeping your elbows close to your torso.
2. Contract the biceps and curl the bar forward while limiting any momentum.
3. Once the barbell reaches shoulder height, under control, lower the bar back to starting position maintaining tension on the biceps at all time.
4. Repeat.

Standing EZ Bar Curl

Tempo: 3210
1. Lie down with your back on a flat bench.
2. Use a close grip just inside shoulder width to grasp the bar.
3. Lift the barbell off the rack with arms extended.
4. To lower the barbell, bend your elbows, keeping them close to your sides to target the triceps.
5. To ensure the tension remains on the triceps, stop just a few inches above your chest, then extend your arms to push the barbell back to the starting position.
6. Repeat.

Barbell Close Grip Bench Press

Paused Superset

Muscle Damage: This muscle building mechanism focuses on breaking down the muscle fibers to create muscle damage. 

We focus on using moderate weight with a strict focus on slowing down the eccentric portion of the lift (where weight is moving towards the floor) while lifting to failure.

Complete 5 supersets, resting 60 seconds between the exercises.

Follow the indicated tempos to get the most out of the exercises.

Tempo: 3010
1. Set a bench at a 45 degree incline and lay on top with your chest and stomach pressed into the pad.
2. Plant your toes into the ground to stabilize your body.
3. With your arms shoulder width and fully extended toward the ground, grab a pair of dumbbells with an underhand grip so your palms are facing forward.
4. Keep your upper arms stationary as your bend your elbows and contract your biceps to curl the dumbbells towards your chin.
5. Under control, slowly reverse the movement back to full extension and repeat.

Dumbbell Spider Curls

8 reps/side
Tempo: 3012
1. Lie down with your back against an incline bench.
2. Hold a dumbbell with one of your hands over your head with a palms facing in grip.
3. Place your opposite hand on your extended triceps to support the movement.
4. Under control, slowly bend your extended arm to lower the dumbbell towards your opposite shoulder while maintaining a straight wrist.
5. Squeeze your triceps to raise the dumbbell back overhead, then repeat.
6. Switch sides to complete the reps with your other arm.

Dumbbell Incline Cross Body Triceps Extension

Damage Superset

Metabolic Stress: This muscle building mechanism focuses on keeping constant tension on the muscles and essentially burn them out. 

We focus on going short of lockout while keeping the reps higher and the rest periods shorter to really feel the pump.

Complete each set as a 10-10-10 drop set, dropping the weight by 20% each time, with no rest within the drop set.

Complete 3 supersets, resting 30 seconds between the exercises.

Follow the indicated tempos to get the most out of the exercises.

Tempo: 1010

1. Attach a rope to a high pulley cable. Stand facing the cable machine while gripping both ends of the rope with your hands.
2. Spread your hands approximately 6 inches apart, tuck your elbows into your sides, and contract your triceps by pulling the rope until your arms are parallel to the ground.
3. For this version of the tricep pushdown, this is the starting point to ensure tension remains on the triceps.
4. Under control, extend your arms by pulling the rope towards the floor until your hands are close to your thighs, then rotate your wrists clockwise so your palms turn away from your body.
5. Feel the squeeze for 1-2 seconds, then reverse the move back to the starting position up to where your forearms are parallel to the ground.
6. Repeat.

Standing Cable Tricep Pushdown With Rope

Tempo: 1010
1. Attach a rope attachment to the low pulley and grip each side of the rope with your hands with your palms facing each other.
2. Squat down so your hamstrings are touching your calves, chest upright, with a strong flat back.
3. With your elbows just on the inside of your knees, bend your elbows to contract your biceps and curl the rope up towards your shoulders, while externally rotating so your palms face up.
4. Your arm should be locked into this position with only the curling movement coming at the elbow joint.
5. Under control, slowly reverse the movement and repeat.

Squatting Biceps Cable Curl With Rope

Pump Superset

Double Up Sets are programmed at the end of the workouts and are designed to hit secondary muscle groups with extra work throughout the week. 

This allows you to hit each muscle group twice in a week with a little bit of extra work, without overtraining.

Complete 2 supersets.

12 reps/side
Tempo: 1010
1. Ensure the seat is adjusted so you can firmly plant your feet into the ground, with your knees at a 90 degree angle.
2. Sit down with your back flat against the pad.
3. As an activation exercise, I like to do single arm chest presses while keeping the opposite arm extended in an isometric hold to really get the blood flowing to both sides independently.
4. To do this, grab the handles with both hands, contract your chest, then press the handles away from your body by extending your arms and flexing your chest.
5. While keeping one arm extended, bend the elbow of the opposite arm and complete the reps with a single arm first.
6. Once you complete your reps on one side, keep that arm extended, then repeat the single arm chest press on the other side.

Single Arm Incline Machine Chest Press

12 reps / side
Tempo: 1010
1. Sit down on the seated row machine and extend your arms to grab the handles with your hands, with your chest pressed against the pad, and your feet planted into the platform or ground. For this machine, you have the option of using a palms facing in neutral grip, which I prefer, or a wider overhand grip.
2. Keeping your torso stationary, initiate the movement by engaging your lat muscles, bending your elbows, and pulling the handles towards your chest.
3. Under control, reverse the movement and repeat.

Single Arm Machine Seated Row

Double Up Superset

Do this cool down after every workout. Complete one set of each cool down exercise, then grab your protein shake to begin the recovery process.

30 seconds/leg
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 seconds/leg
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

30 seconds/side
1. Sit your butt down on the form roller and place your hand behind you to hold your body up.
2. Cross your leg over your knee and lean your body towards your hip to put pressure on that glute.
3. Use your arm to slowly move your body forward and backward over the foam roller to release the knots in your piriformis.
4. Switch sides and repeat.

Foam Roller Piriformis (Glutes) Massage

30 seconds/leg
1. Sit on the ground with your legs extended and hands behind you to support your body.
2. Place the foam roller underneath your hamstrings while crossing one leg over top of the other.
3. Use your arms to slowly move your hamstrings forward and backward over the foam roller from the bottom of your glutes to the top of the back of the knee.
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 Hamstring Massage

30 seconds/leg
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

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.

Day 4: Armageddon (Biceps & Triceps)

Community

More workouts from Brad and Jess Gouthro