Name: Playbook - Josh Bailey - W1/D6 Arm Gainz
Uploaded: 2021-06-07T12:41:27.402Z
Duration: 60 min
Description: W1/D6 Arm Gainz

Darrell Benson

Darryl

My biceps would tear if I trained like this back to back. The muscle confusion is amazing.

Alain

Quezz Welch

Fuck That Shit !!
Best Pump I’ve had in a WHILE great workout. 
10/10 would recommend 👍🏾

Waldo

Smilez

Mike

Anonymous

Killer workout!!! Please give this a try the pump is CRAZY!!!

Sadiel Gamez

Tahirra

Martenis

Amy A. Gentry

Abdullahi Hassan

Ryan

Alfath

This was alright but not as fun as the other ones. Bit boring maybe. I did some pull ups and chin ups and muscle ups at the end. Shouldn't be able to do that after an arms workout haha
(I was maxing out weights to failure)

Seiji

You are seriously helping me get this body together my fiancé thinks I’m starting to look like a football player thanks (cousin) Josh lol- well I feel like we family!

Bando

Marquis Hardin

Barney Jackson

Never did those types of push ups but those are a beast

Deondre Lucas

Brandon

Lungelo

Toddy

The ab torture at the end nearly did me in. Lol

Thomas

Francky

Riquelvi

Amazing workout,  my favourite so far! Arms and abs on FIREEE🔥 IG @_RYANDAVIS1

Still a lot of work to do but love exercises

Fernando

The instructions to each work out was confusing for a couple of the arm blast workouts. One gave instructions on how to do the exercise with dumbbells instead of a barbell.. then the reps were different in the instructions (8-10) and it was listed as 12. Just need a brief update so it’s consistent. Thanks for the all your work you put into these…

Riley

I feel good after that workout💪🏾💪🏾

Zamon Paris

Tough as hell. But so proud of myself for finishing it! Great program, everything burns :)

Juliette

Ralph

Amazing pump today. One of the best arm days I’ve had in a while

Pushups finished me.. had to modify with less reps and one hold. The circuit at the 🔚 was a great way to finish the workout 💪👍🏽.

Faceless

Killer arms workout and the abs at the end killed it. I also did one of your 10 mins circuit before I started the arms workout. Hardwork but amazing results coming soon!

Darien

Blake

Gerald Gray 

This arm workout is made to help you fill out your sleeves. This workout will put mass on your arms in no time

-Load an EZ bar and grab it with your hands turned in toward each other. 

-Lie back on a bench with your arms straight and perpendicular to your torso. (You can also start with your upper arms angled back slightly toward your head, which stretches the triceps even more.) 

- Straighten your arms and repeat.

EZ Bar Tricep Skull Crushers

-Begin standing tall with your feet about hip-width apart. Keep your abdominal muscles engaged.

-Hold one dumbbell in each hand. Let your arms relax down at the sides of your body with palms facing forward.

-Keeping your upper arms stable and shoulders relaxed, bend at the elbow and lift the weights so that the dumbbells approach your shoulders. Your elbows should stay tucked in close to your ribs. Exhale while lifting.

-Lower the weights to the starting position.

-Do 8–10 curls, then rest and do one or two more sets.

Barbell Bicep Curls

-Hold a dumbbell in each hand with your palms facing in toward each other, keeping your knees bent slightly.

-Engage your core and maintain a straight spine as you hinge forward at the waist, bringing your torso almost parallel to the floor.

-Keep your upper arms in close to your body and your head in line with your spine, tucking your chin in slightly..

-On an exhale, engage your triceps by straightening your elbows.
Hold your upper arms still, only moving your forearms during this movement.

-Pause here, then inhale to return the weights to the starting position.
Do 2 to 3 sets of 10 to 15 reps.

Lying Inclined Triceps Kickbacks

-Begin standing tall with your feet about hip-width apart. Keep your abdominal muscles engaged.

-Hold one dumbbell in each hand. Let your arms relax down at the sides of your body with palms facing forward.

-Keeping your upper arms stable and shoulders relaxed, bend at the elbow and lift the weights so that the dumbbells approach your shoulders. Your elbows should stay tucked in close to your ribs. 

-Exhale while lifting.

-Lower the weights to the starting position.
Do 8–10 curls, then rest and do one or two more sets.

Alt. Dumbbell Bicep Curls
(Supinated to Neutral Twist)

-Place one dumbbell in each hand. Rotate the hands so that the palms face the thighs. By doing so, you'll notice that the thumbs face forward.

-Keeping the elbows in a fixed position, flex (bend) at the elbow so the lower arms lift up and toward the shoulders. Keep the shoulders relaxed as you work. Keep your grip firms and wrists in line with the forearm.

-At the top of the movement, thumbs will be close to the shoulders, palms facing in toward the midline of the body.

-Lower the weights to the starting position.

Dumbbell Hammer Curls

-Begin in a plank position with your hands shoulder-width apart and stacked under your shoulders. Keep your body straight and horizontally aligned.

-Slowly and with control, lower your chest toward the floor while keeping your arms parallel to your sides and your elbows pointing backwards. Firmly press through your palms to bring your body back up to the beginning plank position and repeat.

Half to Full Tricep Push Ups

-Keep shoulders and legs off of the ground
-On the bicycle crunches allow the elbow and knee to meet
-On the toe touches reach as high as you can

Bicycle Crunch to Alt. Toe Touch

Plank & Reach

Core finisher

W1/D6 Arm Gainz

Good upper body workout!  Had to substitute some of the workouts but overall excellent pump!

W1/D6 Arm Gainz

Community

More workouts from Josh Bailey