Name: Playbook - Matthew Noszka - W4/D5 Arms, abs
Uploaded: 2021-01-18T11:47:13.693Z
Duration: 45 min
Description: W4/D5 Arms, abs

Benito

Warm up 

Circuit 1 : 3x
Double bicep hammer
Single arm bicep curl 
Single arm side curl

Circuit 2 : 3x 
Tricep dips
Tricep extension with leg raise 
Close grip bench 

Circuit 3 : 4x 
Knee to elbow
Medicine ball reverse crunch 
Plank ab circuit 
Reach through

Cool down

Warmup run

**Arm curl blaster optional

- Feet close together
- Keep shoulders back and down, elbows as close to sides as possible

Double bicep hammer

Single Arm Bicep Curl
**Arm Curl Blaster Optional

- Feet close together
-  Keep shoulders back and down, elbows as close to sides as possible

Single arm bicep curl ( 12each arm )

- Balance on your inside foot
- Keep core engaged 
- Full arm extension to temple curl

Single side arm curl (15 each side)

Bicep circuit

Tricep dips

- Lying with your back flat on the bench, hold the dumbbell in both hands directly above your chest
- Lift legs vertically while keeping the dumbbell in place
- Begin to lower both legs and arms in the opposite direction simultaneously

Tricep extension with leg raise

- Using one or two dumbbells center your hands above your chest in the closest grip possible
- Lower the weight to your chest and extend both hands to the ceiling
- Flexing your chest at the top for a 1-2 second hold

Close grip bench press

Tricep circuit

- Pushup plank position
- Shoulders over hands
- Feet hip-width apart
- Hold plank position while slowly bringing each knee to opposite elbow

Knee to elbow  (both sides)

- Sit toward the end of a bench
- Place a medicine ball between your knees and squeeze
- Grab the sides of the bench behind you and cross feet under the ball for support
- Once in the starting position, begin to lift your knees to your chest. Lowering them back down and repeating while squeezing the ball between your knees.

Medicine reverse ball crunch

- Beginners:
Hold traditional plank

- Advanced:
Throw in your own variation of knee to elbow, sidekicks, and/or hip touches

Plank ab circuit

Reach through

Ab circuit

- 5-10 minutes of easy effort 
running or run-walking after your workout

Cooldown

W4/D5 Arms, abs

Gonçalo

Jonathan Reyes

Chris

W1/D1 Full body

Another wicked pump, left the gym with some serious soreness haha it feels great!!

Kevin

It was great. I’m trying to get my weight up from 129 to 165-170 in muscle. Is your program going to help me achieve that?

Volcy Destine

L.J.

W1/D2 Shoulders, chest , back

Khadija

I forgot to complete it on the app but I killed this yesterday!! I’m sore AF today. I can’t even laugh without the pain on my “abs” 😂

Karina

W1/D3 Full body and abs

As a former college soccer player I forgot how intense conditioning was, crazy how underrated band work is!

Never did anything like it. I feel amazing!

Dion

Amazing workout! I was so motivated that I was not expecting the assault bike to be the cool down.

W1/D4 Lower body

Jake

It was super hard probably one of the hardest ones yet the core at the end got me but gotta love it! I was wondering if you have any advice on how to get my body to the next level I’m 16 about to be 17 and iv started eating healthy and doing your program I was wondering if you have any other advice for me

Caleb

W1/D5 Arms, abs

Haha that was crazy! But made 110 under 10 so feeling good!

Max Hultner

Gentiana

It’s the first 75 degrees in Kentucky today, combined with this workout... killer! Feeling great.

W1/D6 Optional challenge day

In just one week I can tell the difference in my strength!! Wow! Does that mean I increase weights? Or maintain that. (Remember I’m the one who wants to tone and be lean) sorry I always have questions 🥴

Thank you Matthew. Going on my second week!

Patrick

Wow! 🙌🏽 In just one week I can feel myself stronger doing this workout. It was still tough but I can tell the difference. Hoping to see results on my body too.

W2/D1 Full body

Knocked out with an hour before the gym closed! Best believe I was worked up 🤘🏽

One of the sets didn’t have a rest timer :/

Bradford

W2/D2 Shoulders, chest , back

It was Great! Had a tough day today and this definitely helped relieve some stress. Thank you so much!

Great workouts thus far, have never been this sore for this long before... Would love to see what a stretching session looks like for you.

W4/D5 Arms, abs

Community

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