Name: Playbook - Joey Miuccio - Week 2 Day 3
Uploaded: 2023-12-29T20:33:18.718Z
Duration: 75 min
Description: Week 2 Day 3

Michael

Charbel

David

This was a lengthy one, but I definitely tried to challenge myself with completing every workout!

Oscar

Samantha

Long but great workout. Question: do you increase/decrease weight as you go through each set? Obviously if you can’t do it, decrease so you get the reps. But do you have a specific strategy on when to increase/decrease weight?

Nick Douty

- Start by sitting with the barbell at your chest
- Press directly up overhead
- Lower slowly back to starting position

Seated barbell shoulder press

- Adjust seat as necessary 
- Focus on only using your biceps
- Pause at the top, slowly let your arms fall back to the starting position

Machine curl

- Push straight down focusing on your triceps
- Slowly return to start position

Dip Machine

- With the outside arm, cable across your body, arm fully extended 
- Maintaining a slight bend in your working elbow, raise your arm up to shoulder height 
- Pause, and then slowly lower the weight back to the starting position  
- Work both sides

Cable side laterals

- Squeeze your biceps at the top
- Keep your core tight

Standing rope curl

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

Cable straight bar tricep pushdown

- Bent over forward, keeping back straight 
- With slightly bent arms use your rear delts to pull your arms back
- Slowly release

Bent Over Dumbbell reverse fly

- Point your elbows to the ceiling 
- Bending at the elbow lower the bar towards your head
- Fully extend up contracting your triceps

Preacher bar skull crushers (narrow)

- 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

Arm Burnout

Week 2 Day 3

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

Chris

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

Jason Spates

Johnny

Week 1 day 2

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

Aaron

Jason

Week 1 Day 3

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

Jesse

Week 2 Day 2

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 2 Day 3

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