Name: Playbook - Michael Smith - ARMS x ABS: III
Uploaded: 2023-09-24T17:57:40.987Z
Duration: 90 min
Description: ARMS x ABS: III

Devonte

Kerwyn

Aidan

John

Jordie

Kasen Obedoza

Mason

Andres Flores

Anaias

Michael your workouts have always been very fun, hard working and helping me progress myself in body form and weight movement. Arms weren’t much of a favorite of mine, it was always back ,but now this workout makes me love it more.

Nick Goretti

INDEED, WORRR!! MY ARMS ARE DEAD AND DONT FEEL IN  MY ABS YET BUT I HAVE THAT FEELING IMMA FEEL IT IN THE MORNING LOL

Jesus Tehandon

Tino

Amazing routine for my arms and abs💪🏽💪🏽

That workout was amazing! I haven’t done a workout that good in a while. Definitely will be doing one every day.

Hannah

Abdikadir

Dylan Ching

This session focuses on training both heads of the bicep as well as all three heads of the tricep.

Form is important here and I only recommend breaking form to go past failure on the last 3-4 reps of the last 1-2 sets of an exercise. For both bicep and tricep movements, focus on controlling the weight on both the positive and negative portion of each repetition.

Keep grinding guys⚡️

Upper body warm-up designed to be preformed before training arms.

- Hold the bar with your palms facing away from you
- Pull yourself up bringing your elbows to your ribs
- Pause at the top engaging your back 
- Lower slowly until you arms are fully extended

Pull-up

- Start with your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

Push Up

Warm Up:

- Hold the barbell in your hands and your palms facing forward (underhand grip)
- Curl the bar up toward your shoulders, engaging your biceps
- Lower the bar back down, slow and controlled

Barbell Curl

- 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 Crusher

- As you curl up engage your biceps
- Lower with a slow controlled movement

Machine Preacher Curl

Perform one set of each exercise back to back followed by the suggested rest time.

- Attach the rope to a high pulley and grab with an neutral grip 
- Standing upright with the torso straight and a very small inclination forward, bring the upper arms close to your body and perpendicular to the floor
- The forearms should be pointing up towards the pulley as they hold the rope 
- Using the triceps, bring the rope down until your arms are fully extended, spreading the rope slightly
- The upper arms should always remain stationary next to your torso and only the forearms should move
- Hold at contraction then return the rope slowly up to the starting point

Cable Rope Extension

- Hold the rope with your palms facing each other - Keep your core engaged
- Engage your biceps as you curl up
- Pause at the top and lower slowly

Cable Rope Hammer Curl

superset: Cable Rope Extension x Hammer Curl

- Sit in an upright position and lift the dumbbell to the top of your shoulder
- Take a deep breath, overlap your hands around the dumbbell, then press it into position overhead
- Maintain an overlapping grip and slowly lower the dumbbell behind your head by unlocking your elbows
- Once your forearms reach parallel or just below, drive the dumbbell back to the starting point by extending the elbows and flexing the triceps

Dumbbell French Press

- 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

Preform the first set of each abdominal exercise back to back only resting once fully through the first round. Take the recommended rest time or slightly more if needed. Repeat for each round.

- Hang from a chin-up bar with both arms extended at arms length in top of you using a wide or medium grip
- The legs should be straight down with the pelvis rolled slightly backwards
- Raise your legs, bringing your feet toward the bar
- Lower with control to the starting position
- Repeat for the recommended amount of repetitions

Hanging Leg Raises

- Keeping your chin tucked 
- Gently lift your head and shoulders off the floor 
- Slowly contracting your abdominals
- Pause briefly, lower back down
- Lower back stays in contact with the pad or floor throughout the movement

Crunch

Ab Circuit:

ARMS x ABS: III

Joshua

Day 1 have been needing a change with something direct and to the point! Love this!

ARMS x ABS: III

Community

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