Name: Playbook - King Jackson - W3/D1
Uploaded: 2022-06-26T11:33:50.360Z
Duration: 45 min
Description: W3/D1

Michael

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

Chris B

- 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

W3/D1

Lamont Washington

Dequan Stevens

W1/D1

Elijah

Jalil Fowler

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

Randel

W1/D1 Arms

Perry

Kese

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

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

W3/D1

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