Name: Playbook - Joey Miuccio - Week 1 Day 3
Uploaded: 2023-12-29T20:33:18.697Z
Duration: 75 min
Description: Week 1 Day 3

Killer arms and shoulders day, couldn’t recommend this more!

Chris

Aaron

Jason

Jason Spates

Another joke 😩. Thankyou for smashing my arms and shoulders 😅💪

Johnny

Excellent workout.  Gives my gym workouts some organization and purpose.  Do I look like Joey yet?💪

Michael

The session today was lit! Arms are on fire 🔥🔥🔥🔥

Charbel

Caleb

Ooo weee, today was extra rough! But I pushed through!

Oscar

Isabel

Miuccio’s arm crusher! Great routine! Can’t wait to see the results of sticking to Joey’s program. Super happy to have started it!

Mauricio

Had to alter somethings because of crowd. Legit one of the better shoulder/arms workouts I’ve ever done!!

Jesse

Casey

Dope man! Keep crushing it thank you for all the badass workouts

Hard!!! But definitely worth it once all the workouts have been completed. Honestly using this app I don’t feel lost coming to the gym trying to figure out what to do. Just an extra motivation to be determined to push through!!

Franco

Love the workout. Nice switch up from my old routine

Skyler

Travis

This was an awesome workout. Started to fail faster in the workout than I planned but I definitely feel the burn haha. Used to only doing 3 sets per workout so 4 is a good challenge

Nick Douty

Will

Such a fun workout! This app has the perfect blend of structure I need to stay focused at the gym and autonomy I need to take the workout where I want it to go. Getting to press a check mark after each set gives me a crazy motivational boost to push forward. Thank you for making this!

Trevor

- Press directly up overhead
- Lower slowly back to starting position

Standing barbell shoulder press

- Place the back of your arm on your inner thigh
- Arm starts extended holding the dumbbell off the floor
- Slowly curl the weight up pause at the top squeezing your bicep
- Slowly lower weight back to the starting position
- Do all reps on one arm before switching

Concentration curl

- Start with your arms at about 90 degrees
- Extend your arms engaging your triceps

Tricep extension with V Bar

- Lay on an incline bench for chest support, with a dumbbell in your upper hand
- Raise the dumbbell laterally 
- Lower to starting position

DB lying incline lateral raise

- Let elbows fall behind the bench 
- Keep elbows stationary as you curl 
- Squeeze & Pause at top
- Lower slowly

Incline Dumbbell Curl

- Arm extended above shoulders holding a dumbbell
- Bend at the elbow lowering the dumbbell towards/ behind your head
- Fully extend up contracting your tricep

Incline 1 arm dumbbell skull crusher

- Adjust reverse fly machine to correct height
- With slightly bent arms use your rear delts to pull your arms back
- Slowly release

Machine reverse fly

- Keep your elbows close to your body
- Curl the bar up towards your shoulders
- Engage your biceps as you curl
- Return to the initial position with a controlled movement

EZ bar bicep curls

- Stand tall, abs engaged and upper arms locked at your sides
- Press down until your elbows are straight
- Bend the elbows to return to the starting position

Cable single arms tricep pushdown (No attachment)

Last 3 exercises

Week 1 Day 3

Awesome workout! Today was my first day and already feeling great. Will definitely stay on the rest of the plan, thanks!

Gerald Polanco

First day of working out. Hopefully I didn’t pass out lol

Marco

Week 1 Day 1

Absolutely grueling but also really enjoyable! Best leg day in a while

Week 1 day 2

Good chest pump. Threw in leg extensions cause why not. Great workout.

Spencer

Great workout.  I’m excited for the next one!

Week 2 Day 1

Week 2 Day 2

Week 2 Day 3

Eric Reece

Pull up / Chin ups are the hardest for me.  I’ll get there! 💪

Daniel

Week 3 Day 1

I really can’t describe what I’m ffeeln rnn

Matt

Week 3 Day 2

Loved this killer arm workout! 🔥 my arms feel so jacked afterwards!!!

Christopher

Very good.  Had to mix it up because a lot of the equipment I needed was taken but made the best of it.

Week 1 Day 3

Community

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