Name: Playbook - Peter Lee Thomas - W4/D5 Biceps + triceps + shoulders
Uploaded: 2021-03-05T13:26:28.771Z
Duration: 45 min
Description: W4/D5 Biceps + triceps + shoulders

Great!!! So excited to get back into shape! Thanks!!

Melanie

1 min work - 1 min rest on each exercise
Perform 5 rounds of the entire circuit

- Kneeling split curl press
- DB close grip pushups
- Boxing: 1 min of continuous: cross + hook + slip + slip
- Kneeling corkscrew curls
- Upright row
- Boxing: 1 min of continuous: cross + hook + cross slip + slip + slip
- Bodyweight tricep floor extensions
(the modified version is shown)
- Kneeling curl + Arnold press
- Boxing: 1 min of continuous: Cross + Hook + Cross + Hook + Slip + Slip + Slip+ Slip

*Light hand weights optional for boxing

- Engage biceps as you curl
- Press the dumbbells keeping your core engaged

Kneeling split curl press

- Engage chest and triceps as you push up

Db close grip pushups

Cross hook + 2 slips

- Keep core tight
- Engage biceps as you curl up

Kneeling corkscrew curls

- Engage your lats and shoulders as you pull up

Kneeling upright rows

Cross hook cross + 3 slips

- Engage triceps as you go up
- Keep your core engaged

Bodyweight floor extensions

- Engage your biceps as you curl up
- Keep your core tight as you press dumbbells up

Kneeling curl + Arnold press

Cross hook cross hook + 4 slips

5 rounds

W4/D5 Biceps + triceps + shoulders

Hamza

I liked that it incoporated skills I like to use in my normal workouts and also had weight training. Really hard, but super worth it!!!

Bravo

W1/D1 Chest + back

Does anyone know how many calories this exercise burns? Or a gestimate ? I just want an idea of anyone can help. Thank you :)

W4/D5 Biceps + triceps + shoulders

Community

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