Name: Playbook - Joey Miuccio - Week 3 Day 3
Uploaded: 2023-12-29T20:33:18.798Z
Duration: 75 min
Description: Week 3 Day 3

Jason Spates

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.

Michael

Charbel

My arms are getting  huge 💪🏽💪🏽🔥🔥🔥

Matt

David

Solid arm day! I bummed up my weight today and killed it!

Oscar

Christian

Daniel

Another great pump. Definitely getting in the groove now!!

Nick Douty

- With back supported hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position

Dumbbell seated shoulder press (single Arm)

- Hold a barbell in front of your body palms facing you
- Raise your elbows up and to the sides, pulling the bar towards your chin
- Keeping the bar close to the body
- Pause at the top, elbows no higher than the shoulders
- Return the bar back to starting position

Barbell upright row

- Adjust cables to shoulder height 
- With slightly bent arms use your rear delts to pull your arms back
- Slowly release

Cable reverse fly

- Hold the dumbbells with your palms facing away from you
- Curl the dumbbells up engaging your biceps
- Lower with a controlled motion

Seated Dumbbell bicep curls

- Start with your palm facing up and arm bent at 90 degrees
- Keep elbow in place without much movement
- Extend at your elbows bringing the Tricep to a flex 
- Bend the elbow and control weight back to starting position

Rope tricep extension

Arm Superset

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

Standing rope curl

Reverse grip tricep extension (single arm)

Arm superset 2

Week 3 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

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

Week 2 Day 3

Eric Reece

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

Week 3 Day 1

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

Week 3 Day 3

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