Name: Playbook - Lukas Duncan - Arms/Abs
Uploaded: 2023-08-31T02:14:02.373Z
Duration: 75 min
Description: Arms/Abs

Amazing 🤩!!! Thanks for keeping it real!

Steven

Loved it! It was a perfect hour long workout and I added failure CG push ups as a superset with the dips at the end . Great arm session!

Jevon M

👉 Straight bar pushdowns
➗ 4 sets x 15 reps

👉 Cable curls
➗ 4 sets x 15 reps

👉 Smith machine skullcrushers
➗ 4 sets x 12 reps

👉 Dumbbell spider curls
➗ 4 x 12 reps

👉 Bodyweight dips
➗ 3 sets x failure

👉 Alternating dumbbell hammer curls
➗ 3 sets x 10 each arm

👉 Machine crunches
➗3 sets x 15 reps

- 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

Cable straight bar tricep pushdown

- Grip handles with your palms up, arms out to a T
- Bend at the elbows curling the handles in toward your head and shoulders
- Slowly extend back to starting position

Dual cable curls

1. Lie on an incline bench with your feet on the ground and have a close grip.

2. Lift the bar above your head with your arms fully extended.

3. Slowly lower the bar towards your forehead by bending your elbows.

4. Stop when you feel a stretch in your triceps.

5. Raise the bar back to the starting position by extending your arms.

6.  Repeat for a set number of repetitions.

Smith machine skullcrushers

- 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

- 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 up

Bodyweight dips

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

Dumbbell hammer curl

- Grasp the handles at shoulder height
- Tighten the abdominals and while breathing out crunch your abs
- Breathing in and straighten your torso 
- Pause briefly and then repeat

Machine crunches

Arms/Abs

Legs (hamstring focused)

Frances

Luis2720

Love the new user workout tracking and history!

Quads / Hamstrings

Great workout, easily modified for the available equipment.

John

No improvement, just had to improvise do to lack of some equipment.  Great workout altogether!

Terry

Chest / Calves

Will

Awesome back pump. One of the better back workouts I have done in a long time. Added a few sets because I got that into it.

Eric Bender

Back / Abs

I love the additional workouts in the app!

Abdullah

Awesome shoulder day. Added a set here and there. But loved it

Shoulders

Biceps / Triceps

Any way to add another exercise? Like abs at the end. So I can log it?

Legs

Michael

Javier

Bicep/Tricep/Calves

Quads / Hamstrings at Redcon1 gym in Boca Raton, FL

Chest

Back/Abs

Shoulders at Miami Iron gym

Keeps getting better! Love the adjustable timer that shuts up after 2 tones!

Arms/Abs

Community

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