Name: Playbook - King Jackson - W1/D1
Uploaded: 2022-06-29T14:13:44.202Z
Duration: 45 min
Description: W1/D1

Lamont Washington

Dequan Stevens

Perry

Stephan

I'm lost for words. Literally lost for words.

Kese

David

Frank

Papa

Another one in the books 🔥💪🏿⛓️

🔥🔥 workout set…feeling good 👍🏽

Hightopbully

This work out brought dat BEAST BACK OUT💪🏿🦍‼️

Forearms, biceps, triceps all burning. Good work

Jakayi

Lance

Brandon

Nylaah

It was fun appreciate the push bro💪🏽

Best arm workout I’ve ever had 🔥🔥

Randel

Daytron Caldwell

Jalil Fowler

Pedro

Trey

Another intense interesting workout session!!🔥🔥

Marques

Bro this kicked my ass , half way threw I was staring to cus out the phone lol but I pushed threw an it’s a wonderful burn. Thank you an I look forward to you uploading a chest section “if you do”. Anyway thanks for the program.🤙🏼

Chris B

This arm workout is crazy good! Had a great pump afterwards. I really enjoyed it from start to finish🤟🏽

Rory

Heavy arm workout. Saw the pump immediately which is good. Felt like I covered all necessary parts of my arm for working out. It looks like a short workout but ended up being over an hr, maybe one workout too long. But you’re the expert 💪🏿. I like it for a day 1. Let’s get it. - Demecos

Demecos

Prince

Amazing pump. One of the best I’ve ever had

Camryn

I can’t even lift my arms lol another great volume pump💪🏾

Will

This was my first time using this app. Follow the workout instructions and feel the burn!! I love that everything is accessible, ie.(timer,how-to vids,etc) from one page. I look forward to tomorrow's workout!!

Lordt Frieza

This app is great it’s awesome before the end I’ve been following the sky on Instagram just getting ideas and the pump really works I keep jumping back-and-forth to lifting to CrossFit and he does it all that it seems like I really don’t have much money but I know this is a really great investment because I want to improve my health and keep it off

Michael

Lots of supersets hitting tricep and bicep in the same work out in order to push as much blood in the muscle as possible in order to create growth

- Hold the dumbbells with your palms facing away from you
- Curl the dumbbell up engaging your bicep 
- Lower with a controlled motion
- Repeat on the opposite side

Alternating dumbbell curls

- Keep your elbows close to your temples
- Bend at the elbows to lower dumbbell down behind your head
- Extend your arms engaging your triceps to bring the dumbbell back up

Dumbbell overhead tricep extension

- Support your chest into an incline bench
- Curl the EZ-bar up toward your shoulders keeping your elbows pointed toward the floor
- Lower the bar into a deep stretch in your biceps

EZ-bar spider curls

- Lying back with your arms extended above your shoulders
- Bend at the elbow lowering the EZ-bar toward the top of your head
- Extend your arms back up to starting position

EZ-bar skull crushers

Superset

'- 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

- Hold the bar underhand grip with both hands
- Curl bar up towards your shoulders
- Lower to starting position

Straight bar cable bicep curls

Cable Tricep Pushdown (triangle bar)

- Stand tall, abs engaged and upper arms locked at your sides
- Press the bar down until your elbows are straight
- Bend the elbows to return to the starting position

Underhand Cable straight bar tricep pushdown

- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your bicep as you curl

Dumbbell hammer curl

W1/D1

Elijah

Once again best arm work out but only thing would be great to be about to mark the progress weight wise but other then that solid another 🔥🔥🔥 work out

W1/D1 Arms

I’m seeing progress the first week when it came to the push ups my livin large a** could barley bang out like 5 this time I did 25. My body is banged up from livin rough but your programs are helping tune up this clapped out bucket, once again thanks a lot for the programs G 🤙🏼

W2/D1

Great , I like doing the arm program after the chest program you got it feels great.

W3/D1

Hella late on week 4 ima start this all over but great hit like usual 🤙🏼

W1/D1

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