Name: Playbook - Nick Walker - ARMS 💪🏻
Uploaded: 2022-08-22T19:38:47.293Z
Duration: 65 min
Description: ARMS 💪🏻

Anthony

Great pump. Loved the workout 💪🏼💪🏼🧡🧡

Duke

Armond

John Paul

Great arm workout. Had to split it bc of timing but ready for the afternoon pump 🤙🏼

Will

Arm day. Sometimes, you just have to go in and make your arms feel like they are going to fall off. Have fun with this and TRY to push yourself on weights (even when your arms have a giant pump)! ⚡️

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Warm up 
1a. Iyt — 3 x 10 each 
1b. Triangle attachment push up — 3 x 15

Bis/Tris 1
2a. Two handle attachment rotational Curls — 3 x 12/10/8/20 
2b. Tricep machine — 3 x 15 

Bis/Tris 2
3a. EZ Bar Curl (alternate wide and narrow grip each Drop-set and set) — 4 x 10 into 20 
3b. Single Arm Underhand Tricep Extension — 4 x 15 each 

Triceps
4a. Narrow Grip Bench Press — 3 x 15 
4b. Triangle Attachment extension — 3 x 12 

Biceps 
5a. Preacher Curl — 3 x 12/10/8/20 
5b. ISO hammer — 3 x 10 each 

Bis/Tris 3
6a. Reverse barbell curl — 3 x 20
6b. Tricep seated Overhead Extensions — 3 x 20

Warm up 
1a. Iyt — 3 x 10 each 
1b. Triangle attachment push up — 3 x 15

- Slight bend in the elbows
- Raise the dumbbells in an i formation, y formation, and T formation (front, angled, lateral raises)

DB IYT

- Use a triangle attachment or narrow attachment 
- Stabilize through attachment then push up

Triangle Attachment Push Up

Warm Up

Bis/Tris 1
2a. Two handle attachment rotational Curls — 3 x 12/10/8/20 
2b. Tricep machine — 3 x 15

- Use two handles as attachment
- Start with palms facing down 
- Curl to shoulder and rotate hands as you curl up

Two Handle Rotational Cable Curl

- With your upper arms at a right angle to the back pad
- Push handles forward

Machine Tricep Extension

Bis/Tris 1

Bis/Tris 2
3a. EZ Bar Curl (alternate wide and narrow grip each Drop-set and set) — 4 x 10 into 20 
3b. Single Arm Underhand Tricep Extension — 4 x 15 each

- Keep your elbows close to your body
- Curl the bar up towards your shoulders
- Engage your biceps as you curl
- Lower to the initial position with a slow and controlled movement

- Each set includes 12 reps with one grip, drop the weight and switch grip to 20 then next set start with opposite grip

EZ-Bar Bicep Curls (wide to narrow)

- Underhand grip
- Keep elbow in same spot
- Pull through pinky’s

Single Arm Underhand Extension

Bis/Tris 2

Triceps
4a. Narrow Grip Bench Press — 3 x 15 
4b. Triangle Attachment extension — 3 x 12

- Narrow grip
- Descend to chest
- Push through sides of palms to extend triceps

Narrow Grip Bench Press

- Triangle attachment
- 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

Tricep Pushdown

Triceps

Biceps 
5a. Preacher Curl — 3 x 12/10/8/20 
5b. ISO hammer — 3 x 10 each

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

Machine Preacher Curl

- Hold hammer curl position 
- While holding both, descend one dumbbell and hold the other
- Come back to contracted starting position 
- Alternate

ISO Hammer Curls

Biceps

Bis/Tris 3
6a. Reverse barbell curl — 3 x 20
6b. Tricep seated Overhead Extensions — 3 x 20

- Overhand grip
- Curl to chest/shoulder area

Reverse Curl

- 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

Bis/Tris 3

ARMS 💪🏻

Dimitrios

It was a great workout it was my first full body looking forward for the next couple workouts tbh is week!

William

Full Body Strength / Size 🔥

Fred

Zhamoyani

Push/Pull Maintenance 👌🏼

I haven’t sweat like this from a workout in a few months. Feels so good to be back!

Michael

This was an intense, highly effective program with limited time commitment!  👏🏽👏🏽

Henry

Full Body / Dumbbell Only ⚡️

Banded Burn 🔥

Nolan

Absolutely killer! Beyond simple to follow alongside you and ensure proper form and technique!

ARMS 💪🏻

Community

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