Name: Playbook - Joey Miuccio - Week 4 Day 3
Uploaded: 2023-12-29T20:33:18.817Z
Duration: 75 min
Description: Week 4 Day 3

Question….failure set at same weight as last set or increase?

Matt

My shoulders are screaming!
This workout felt good! I pushed myself and finished with 15 push-ups 💪🏾

Oscar

Nick Douty

Daniel

- Keep shoulders rolled back 
- Elbow tight to body 
- Maintain a slight bend at your knees

Standing straight bar curl

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

Tricep extension with V Bar

- 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

- 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

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

DB Lateral raises (Standing)

- Raise until you reach shoulder height
- Lower with a controlled movement

Seated alternating front raise

- Start by adjusting grips to chest level 
- Press directly up overhead
- Lower slowly back to starting position

Seated machine shoulder press

Week 4 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!

Michael

Week 2 Day 1

Jesse

Week 2 Day 2

Charbel

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 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 4 Day 3

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