Name: Playbook - Mike Counihan - Arm day
Uploaded: 2021-12-22T12:27:02.045Z
Duration: 60 min
Description: Arm day

Holy Shit!!! Not sure I’m gonna be able to move my arms tomorrow, but man it felt great!!

John

Mario Vila

ASLuoma

We’re going to force as much blood and nutrients into the arms as possible today.  So get ready. Any time you see a set to failure, it’s an immediate drop from the previous set with half the weight to failure.

- Hold the bar with reverse grip
- Engage your biceps as you curl bar towards your shoulder
- Lower under control to starting position

Reverse grip EZ bar curl

- Start with your arms at about 90 degrees 
- Extend at your elbows bringing the rope down
- Spread rope apart at the bottom for a deeper contraction at the triceps 
- Bend the elbows and control weight back to starting position

Rope tricep extension

- With chest supported on a 45 degree bench
- Curl bar towards shoulders using a close grip
- Pause at the top then lower under control

Preacher bar spider curls close grip

- Hold bar with a narrow grip
- Curl arms towards your shoulder
- Lower back down and repeat

Preacher bar preacher curl narrow grip

- Hold the Z bar with a narrow grip
- As you raise the bar make sure your elbows don't come forward
- Engage your triceps as you go up

Lying narrow grip skull crushers

- Hold the dumbbells with your palms facing away from you
- Curl the dumbbells up engaging your biceps
- Lower with a controlled motion

Last set, we’re going to cut the weight and rep out both arms simultaneously to failure keeping super strict form.

Alternating dumbbell bicep curls

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

DB cross body hammer curl

- Begin with your back to the to cable and hands over head, elbows bent 90 degrees
- Pull rope cable so that elbows are straight, slowly return to start

Cable rope overhead triceps extensions

- Hold bar with an underhand grip
- Curl bar towards your shoulders
- Lower back down and repeat

Preacher bar cable curls (wide grip)

Starting with your elbow at about 90 degrees, extend your arm fully engaging your triceps through the entire movement.

Cable tricep push down with v bar

Arm day

Charles

Chest

Jeven

Dennis Goodman

Back day

Replaced 1st leg extensions for calves, great workout today ,intense leg day.

Andy Diaz

Vince

Leg day

I’ve been working out for almost 2 years now. I’ve Never been so sore in my life!!! Outstanding workout!!

Ran out of time so I couldn’t complete the whole workout but it’s a good thing cause I’m not sure I’m gonna be able to raise my arms tomorrow lol

I just started with this app and this was my first workout. I really enjoyed being able to see what the workouts were so I knew if I was doing them correctly. I am starting this journey at 311 pounds and at 48 I am tired of dragging my past around with me. Looking forward to training with you.

Arm day

Community

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