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

Loved it lad!!! 

I'll be seeing this program until the end ❤🤸

Jarrad

DM-X

Great but I had no strength to and with push-ups

Kevin Bracero

W1/D1 Chest & core

Colton

It was a great workout❤️ Nearly at the end off my sarm cycle and going to take pct next week so i feel great😊

Jacob Bryn Olsson

W1/D2 Back

Farhan

W1/D3 Shoulders & core

W1/D4 Legs

Needed more reps/sets but overall a good workout

W1/D5 Arms & core

Awesome! Love the difference in the chest routine from last week to this week.

Oliver

Ronald Saavedra

W2/D1 Chest & core

Patrick

W2/D2 Back

This routine was some different type shit! I love it!

W2/D3 Shoulders & core

Always a 5 star rating when it comes to legs

This workout was one of the best leg workouts I have had in a long time! Thank you Oliver !

Rodrigo Perez

Great leg workout… got the sweat dripping

John Paul Batista

W2/D4 Legs

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

Great Early Morning Pump, feeling great 🫠

W2/D5 Arms & core

Blake

It’s nice following someone’s else’s workout than trying to figure out what to do the next day🥲

W3/D1 Chest & core

One

Of 

The 

Greatest

Who

Ever walk med God On This Earth , ONE OF THE GREATEST MEN IN HISTORY 🐺🦅📈🤯🧬🥷🏽⭐️⚔️💪🏼🌊🥷🏼🧨♟️❤️🐺

The

Joachim

W3/D2 Back

Still had a pump from last shoulders workout but happy to have more pump this week

Dylan

W3/D3 Shoulders & core

Was happy to get through a Cracka pump of legs this week, onto the next exercise tomorrkw

W3/D4 Legs

W4/D1 Chest & core

Sweating my head off and feeling the pump means perfection, onto the next exercise tomorrow

Flavius Borzos

W4/D2 Back

Anton

W4/D3 Shoulders & core

Imma be taking the day at work off tomorrow

Amazing workout once again. Literally I’m so happy that I’m already seeing improvements with every workout. Your vids help out so much.

W3/D5 Arms & core

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