Name: Playbook - Pierre Dalati - W2/D5 Friday 2: Arms & Legs
Uploaded: 2022-05-02T16:14:00.080Z
Duration: 50 min
Description: W2/D5 Friday 2: Arms & Legs

This is a hybrid arms and legs workout. We’ll be doing 4 arm exercises and 4 leg exercises

- Grab 2 dumbbells 
- Perform a hammer curl
- At the top of the movement, rotate your arms outwards 
- Perform a wide negative bicep curl
- Repeat from the starting position

Butterfly Curls

- Start with your working arm bent at about 90 degrees 
- Extend at your elbows pulling the cable down
- Bend the elbow and control the weight back to starting position
- Complete desired reps then repeat on the opposite side

Cable single arm tricep extension

- Using a straight bar about hip height 
- Step under it and curl to your lower back 
- Squeeze your biceps at the top
- Come back down slowly

Reverse Bodyweight Curls

- Place your hands on the floor together 
- Make a fist with both hands 
- With your fist in-front of your forehead 
- Extend your arms squeezing your triceps 
- Come back down slowly to the starting position

Bodyweight Skull Crushers

-Holding dumbbells at your sides, chest lifted and shoulders back
- Place foot up onto the box and push through your heel to stand up
- Bring the other leg up
- Step down and repeat 
- Work both sides

Dumbbell step ups

- Elevate your heels on a plate 
- Hold a dumbbell in your hands 
- Perform a squat

Elevated Heel Squats

- Locking down your feet
- Start at the top of the movement 
- Go down as slow as you can and support yourself with your hands at the bottom 
- Repeat

Nordic Hamstring Curls

- Hold the weights in your hands
- Push through the balls of your feet engaging your calves

Weighted calf raises

W2/D5 Friday 2: Arms & Legs

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/D5 Friday: Arms & Bodyweight

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

W2/D5 Friday 2: Arms & Legs

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