Name: Playbook - Oliver Forslin - W1/D5 Arms & core
Uploaded: 2021-11-22T09:10:26.258Z
Duration: 45 min
Description: W1/D5 Arms & core

Steven

Austin Keim

Zach Swartz

Mateusza

Frasier

Jarrad

Needed more reps/sets but overall a good workout

Colton

DM-X

David

Absolutely belted this week ahaha great to have some pump.. going into the weekend feeling real good can’t wait for next weeks workouts

Hussein Bachir

Ahmed

Really good pump. My arms are hurtin 😮‍💨

Rodrigo Perez

Louis

Kelby

Justin

Flavius Borzos

Excellent work out. Been able to focus on just the bicep and tricep were also killer. Look forward to completing another soon

John Paul

Kolby

Jan-Luca

Awesome workout. I’m not used to training arms alone on a workout but this one was insane, just like the other days I’ve used your program. It’s sick your program is so cheap!

Daniel

Richard

Finn

Andreas

Dillon

Bryan

Marius

Igor

Aidan

Lessué

El Mehdi

Adam

Very good workout, killed my arms, still shaking 💪💪💪💪

Reece

Marco

Bro this app is unreal best app about 💯 but I text you on Instagram it is Conall_fox_ and if you can text me when you have time I would love to show you my progress that I have made if that’s ok ✅

Conall

Really love ur app! Tried one gympass and already love it!

David Svensson

- Bench dips 3 x 10
- Tricep pushdown 3 x 10
- Skull crushers 3 x10
- EZ bar curls 3 x 10
- Hammer curls 3 x 10
- Dumbbell preacher curls 3 x 10 (each arm)
- Rope crunches 3 x 15
- Cable core rotations 3 x 10 (each side)

- Place your hands on the front edge of the bench just outside hips
- Move forward off the bench with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back 
- Extend your arms engaging your triceps back to starting position

Bench dips

- 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 cable pushdown (bar)

- Point your elbows to the ceiling 
- Bending at the elbow lower the bar towards your head
- Fully extend up contracting your triceps

Skull crusher (EZ bar)

- Keep your elbows close to your body
- Curl the bar up towards your shoulders
- Engage your biceps
- Return to the initial position with a controlled movement

Bicep curl (EZ bar)

- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your biceps
- Lower slowly and controlled back to starting position

Dumbbell hammer curls

- Start with dumbbell in one hand and arm extended over incline bench
- Curl dumbbell up towards shoulder
- Lower until arm almost fully extended
- Complete desires reps then work the opposite side

Dumbbell preacher curl

- From a high pulley grip rope just forward of your face
- Roll your ribs towards your hips engaging your abs
- Bring your elbows towards your knees
- Slowly return back to starting position

Rope cable crunches

- Stand with a tight core and flat back 
- Push the handle out in front of you keeping elbows slightly bent
- Twist from the hips moving arms across the body, achieving a full extension
- Return to starting position 
- Complete desired reps then repeat on the opposite side

Cable core rotation

W1/D5 Arms & core

Rick

Rasmus Sundstedt

W1/D1 Chest & core

Back workout was killer! Definitely need to work on my back more

Julián Mayorga

W1/D2 Back

Joel Bustillos

W1/D3 Shoulders & core

Shawn

W1/D4 Legs

Shua Braun

Loved the switch up from last week and the superset with pec deck/push-ups was too nice!

W2/D1 Chest & core

Perfect combo for a killer back workout! 🔥

Tracie Bean

W2/D2 Back

great workout some I struggled with but it's worth the challenge!!! 😤🔥🔥🔥💪

W1/D5 Arms & core

Community

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