Name: Playbook - Oliver Forslin - W2/D5 Arms & core
Uploaded: 2021-11-22T09:10:26.284Z
Duration: 45 min
Description: W2/D5 Arms & core

Austin Keim

Great workout! Arms will be shaking & love the core exercises

Sher

Jarrad

David

Amazing to learn new workouts, there were a few I’ve never done, great to gain them

Hussein Bachir

Great Early Morning Pump, feeling great 🫠

Denver Louise

One of the best arm and core workouts I had yet. Ready to do it again lol

Jordan

Adam

Alan

Jonathan

Reece

Aidan

Marco

Harris

Unreal work out good one to start the day 💪🏽💪🏽

Conall

Superset:
- Tricep overhead dumbbell extension 3 x 10
- Dumbell curls 3 x10 

Superset:
- Dumbbell skull crushers 3 x 10
- Rope cable curls  3 x 10 

Superset:
- Single arm tricep kickbacks 3 x 10 (each arm)
- Barbell spider curls 3 x 10

Superset:
- Rope cable crunches 3 x 15
- Cable core rotations 3 x 10 (each side)

- Bend at the elbow to lower dumbbell down behind your head
- Extend your arm engaging your tricep to bring the dumbbell back up
- Complete desired reps then repeat on the opposite side

Single arm dumbbell overhead tricep extension

- Curl the dumbbells up engaging your biceps
- Lower with a controlled motion

Dumbbell curls

Superset

- Arms extended above shoulders a dumbbell in each hand
- Bend at the elbow lowering the dumbbells towards your head
- Fully extend up contracting your triceps

Dumbbell skull crusher

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

Rope cable curls

- Hinge forward keeping a bend at your knees
- Hold the dumbbell, arm bent to 90 degrees at your side
- Extend your arm engaging your tricep
- Lower back to starting position 
- Complete desired reps then repeat on the opposite side

Single arm dumbbell tricep kickback  ( each arm )

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

Spider curl (EZ bar)

- 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   (10 each)

W2/D5 Arms & core

Rick

Rasmus Sundstedt

W1/D1 Chest & core

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

Julián Mayorga

Frasier

W1/D2 Back

Joel Bustillos

W1/D3 Shoulders & core

Steven

Shawn

W1/D4 Legs

Zach Swartz

W1/D5 Arms & core

Shua Braun

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

Colton

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!!! 😤🔥🔥🔥💪

W2/D5 Arms & core

Community

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