Name: Playbook - Joey Schultz - W6/D5 - FRIDAY- Biceps- Triceps and RUN
Uploaded: 2022-06-07T21:30:53.404Z
Duration: 60 min
Description: W6/D5 - FRIDAY- Biceps- Triceps and RUN

Today will be an arm day, along with a run. Keep on top of stretching and make sure your recovery is on point!


-REMEMBER YOUR LONG RUN IS TOMORROW- FUEL UP, CARB UP, DRINK ELECTROLYTES

DIAL IN BABY

Roll out quads, hammies, IT band, back, and inner quad.

Foam Roll Warmup

Running

- Keeping shoulders, hips and knees inline
- Curl the bar up, bringing your elbows back
- The bar keeps contact with the body at all times
- Lower the bar the same way

Drag curl

'- Thumb and pointer finger touching (diamond shape) with your hands 
- Bend at the elbows to come down 
- Keep you core engaged 
- Extend your arms to come up

Diamond push ups

- Begin with rope in both hands and elbows bent 90 degrees
- Extend elbows and engage triceps

Cable rope triceps extensions

- Begin with bar underhand grip in your hands
- Curl bar up towards your shoulders
- Lower down until arms are extended

Cable bicep curls

- sit on bench 
-Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your bicep as you curl
- Lower down with control

Seated Dumbbell hammer curls

- Bend at the elbows to lower down, keeping your feet forward of your body
- Keep your elbows close to your body and your torso tipped forward 
- Extend your arms engaging your chest to push

Bodyweight dips

Arm burner Superset

-Raise up while keeping your core tight to form an “L” with your body
- Lower legs back down
- Avoid swinging
-Use One One leg to come across the body
-Then Switch to other leg

Hanging leg raises

W6/D5 - FRIDAY- Biceps- Triceps and RUN

Elijah

Zachary Ashby

Felt the chest workout hitting each area of the chest.

James Nguyen

W1/D1- Run and Chest

2 day finished successfully!
Great fast workout, thanks

Serhii Amelin

Matic

W1/D2 W1/ D2- Run & Full Body

Run + Back, is a great combo with an ab finisher.

The Ab finisher was 🔥🔥🔥 Feeling great!!

Miranda Alicia

W1/D3 - Run & Back

W1/D4 OFF DAY- Thursday

W1/D5- Run & Shoulders

W1/D6 SATURDAY LONG RUN

W1/D7 OFF DAY- Sunday

I like the combo of using a 45lb plate for a chest press and at the end of the chest finisher a med ball for a close-grip push-up.

crazy chest pump! Great way to start the week 🔥🔥🔥

W2/D1 Monday (Chest day) and RUN

Back + Run went well,  ran 3 miles and was able to do a killer back workout today. Thank you, Joey!

W6/D5 - FRIDAY- Biceps- Triceps and RUN

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