Name: Playbook - Joey Miuccio - Week 6 Day 3
Uploaded: 2023-12-29T20:33:18.857Z
Duration: 75 min
Description: Week 6 Day 3

David

This was an awesome 6 weeks!!! I feel like a new man! 💪🏾🤩

Oscar

We out here!!! Thanks for another great 6 weeks Joey!

Nick Douty

Best split I've ever done! Really needed it!

Christian

Thanks for a great 6 weeks bro! Ready for the next challenge!! 💪🏼🤝

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

Tricep extension with V Bar

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

Seated barbell shoulder press

- 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

Arm Superset 3

- 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

- 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 6 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! 💪

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 6 Day 3

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