Name: Playbook - Roberto Portales - Day 47 - Arms
Uploaded: 2023-03-23T23:48:01.607Z
Duration: 45 min
Description: Day 47 - Arms

That was both tough and incredible. Do not underestimate how simple this looks!

Billy

Raiden

We’re doing Inverse Pyramid Super Sets, which means that each Super Set has a different rep range and rest break. 

The rep range will go in an inverse pyramid manner, which means the the first set will have the most reps, the middle sets will have the fewest rep, and the last set will have the most reps again. That also means the the weight on the first and last sets will be the lightest, the weight in the middle sets will be the heaviest, and so on.

The rest breaks will follow a pyramid manner. After each Super Set, take the corresponding amount of rest before performing the next Super Set:

After Super Set 1: Rest 45 seconds
After Super Set 2: Rest 60 seconds
After Super Set 3: Rest 75 seconds
After Super Set 4: Rest 90 seconds
After Super Set 5: Rest 120 seconds
After Super Set 6: Rest 120 seconds
After Super Set 7: Rest 90 seconds
After Super Set 8: Rest 75 seconds
After Super Set 9: Rest 60 seconds
After Super Set 10: Congrats, you’re finished with the inverse pyramid

Go to absolute muscle failure on every working set and adjust the weight accordingly if you fail outside on the target rep range. This can be tricky, so message me if you have any questions.

- AM Cardio: 25 minutes of steady state cardio

- Dumbbell Curls: 1 warm up set x 10-12 reps
- Skullcrushers: 1 warm up set x 10-12 reps
- Inverse Pyramid Super Sets: 10 super sets 
     - Dumbbell Curls: 10 working sets: 50, 40,    30, 20, 10, 10, 20, 30, 40, 50 reps
     - Skullcrushers: 10 working sets: 50, 40, 30, 20, 10, 10, 20, 30, 40, 50 reps

- PM Cardio: 25 minutes of steady state cardio


Make sure to stretch the muscles you just lifted for 10 minutes afterwards!

Do stead state cardio at a moderate intensity. That means you shouldn’t be out of breath, but you shouldn’t be able to have a conversation. 

Some examples are incline walk, elliptical machine, and bike machine.

Ideally, you should do this before your lift but not immediately beforehand (meantime there should be a meal between your cardio and lift). If it’s an active rest day, then you can do it whenever you want.

AM Cardio - 25 Minutes Steady State

- Grip the barbell in your hands with an underhand grip
- Curl the bar up toward your shoulders, engaging your biceps
- Lower the bar with control to starting position

Barbell Curls (Warm Up Set)

- Lying back with your arms extended above your shoulders
- Bend at the elbow lowering the EZ-bar toward the top of your head
- Extend your arms back up to starting position

Skullcrushers (Warm Up Sets)

We’re doing 10 Super Sets; however, each Super Set has a different rep range and rest break. 

The rep range will go in an inverse pyramid manner, which means the the first set will have the most reps, the middle sets will have the fewest rep, and the last set will have the most reps again. That also means the the weight on the first and last sets will be the lightest, the weight in the middle sets will be the heaviest, and so on.

The rest breaks will follow a pyramid manner. After each Super Set, take the corresponding amount of rest before performing the next Super Set:

After Super Set 1: Rest 45 seconds
After Super Set 2: Rest 60 seconds
After Super Set 3: Rest 75 seconds
After Super Set 4: Rest 90 seconds
After Super Set 5: Rest 120 seconds
After Super Set 6: Rest 120 seconds
After Super Set 7: Rest 90 seconds
After Super Set 8: Rest 75 seconds
After Super Set 9: Rest 60 seconds
After Super Set 10: Congrats, you’re finished with the inverse pyramid

- Hold the dumbbells at your sides
- Curl the dumbbells up, rotating to supination on the way up, engaging your biceps
- Lower with a controlled motion back to starting position

Dumbbell Curls

Skullcrushers

Inverse Pyramid Super Sets: Dumbbell Curls & Skullcrushers

Do stead state cardio at a moderate intensity. That means you shouldn’t be out of breath, but you shouldn’t be able to have a conversation. 

Some examples are incline walk, elliptical machine, and bike machine.

Ideally, you should do this immediately after your lift. If it’s an active rest day, then you can do it whenever you want.

Day 47 - Arms

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