Name: Playbook - Pierre Dalati - W1/D5 Friday: Arms & Bodyweight
Uploaded: 2022-05-02T16:13:31.599Z
Duration: 45 min
Description: W1/D5 Friday: Arms & Bodyweight

Focusing on Arms and Bodyweight exercises (upper body)

Starting with a classic push/pull superset to tighten and warm up our pushing/pulling muscles

8 Pull ups (or a rep range that’s comfortable)

Pull Ups

Push Ups

Pull Ups/Push Ups

- Stand tall, abs engaged and grab the cable with one hand
- Take a step away from the cable machine
- Push the cable down by your side until your elbows are straight
- Squeeze your triceps
- Bend the elbows to return to the starting position

(Perform rep range on reach arm)

Cable Tricep Pushdown

- Begin with a dumbbell in both hands
- Curl dumbbells towards your shoulders 
- Slowly lower down until arms are extended

Dumbbell bicep curls

- Begin with your back to the to cable and hands over head, elbows bent 90 degrees
- Pull rope cable so that elbows are straight, slowly return to start

Cable rope overhead triceps extensions

- Grab a mid size straight bar 
- Go straight under it with your legs bent 
- Curl the bar to your forehead 
(Do not pull the bar. We want to curl our elbows rather than pull them to our side)

Bodyweight Bicep Curls

- Bend at the elbows to lower down, keeping your feet forward of your body
- Keep your elbows close to your body and your torso tipped forward 
- Extend your arms engaging your chest to push up

Bodyweight dips

- Lay down on the ground with your hand beside your hips
- Tuck your legs and press down with your hands raising your body and targeting your lats/core
- Come back down slowly and repeat

Dragon Press

Dips/Dragon Press

W1/D5 Friday: Arms & Bodyweight

It was amazing bro.. I really feel it and I love how everything is in order so i won’t have to just do random things in one workoit

Geovanny

Chase

Munsoor

W1/D1 Monday: Hybrid Back & Shoulders

Zach

W1/D2 Tuesday: Hybrid Chest

I’m an athlete but new to lifting especially with legs. I got in and out no problem, felt the burn but didn’t need to overload myself. Thank you 🙏🏾

Malcolm Mahogany

W1/D3 Wednesday: Explosive Legs & Abs

W1/D4 Thursday: Mobility

W1/D6 Saturday: Cardio

W1/D7 Sunday: Rest 😎

New workouts that definitely gave me the pump and left my legs dead

W2/D1 Monday 2: Explosive Legs

This is a great workout! Love the program! Happy I started!

Romen

W2/D2 Tuesday 2: Hybrid Back

Chest is dead. Shoulders dead. All i got to say

W1/D5 Friday: Arms & Bodyweight

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