Name: Playbook - Oliver Forslin - W3/D5 Arms & core
Uploaded: 2021-11-22T09:10:26.309Z
Duration: 45 min
Description: W3/D5 Arms & core

David

A great end to the week, heading into the weekend with pumps all over my body

Hussein Bachir

Pontus

Denver Louise

Would be cool if you could change some exercises to alternative ones as sometimes the equipment is taken especially in smaller gyms

Rytis

Kolby

Abel

It is hard having COVID but I am still getting the work done ✅ if I can use all can get up and start now 😀😀

Conall

- Bench dips 3 x 10
- Tricep pushdown 3 x 10
- Skull crushers 3 x 10
- 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

W3/D5 Arms & core

Austin Keim

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

Jarrad

W2/D2 Back

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

W3/D5 Arms & core

Community

More workouts from Oliver Forslin