Name: Playbook - Steve Weatherford - W1/D5 High Volume Arms
Uploaded: 2024-03-29T15:58:25.139Z
Duration: 45 min
Description: W1/D5 High Volume Arms

Booyah, lots of work but great pump that’s still hanging around long after.

Jack Bjork

Michael

At this point the entire body is sore but that’s just weakness leaving the body. Have fun with this one, keep that TUT (time under tension) by getting good contractions, and POWER THROUGH! 💪

Skyler

Good I have been in a calorie deficit so felt a little weak today but definitely felt the pump
With my bicep workout! 2 inch growth is my goal!

Daniel

Dips to failure KILLED me!! Less Friggennn GOOOO! 💪🏼

Gary Isaac Blanchard

Phillip

Anthony

Cody Mize

Jose

Triceps are lit! Could barley do any bench dips at the end. Great workout

Corey

Jake

Arthur Gallop

Coach Amael

Raymond

Dustan

Mike

Mikko Haarala

Please give alternatives to exercises. Not all gyms have all equipment or it may not be available. Thank you!

Angelo

Trey

That arm workout was fire! Literally my arms are on fire. Good mixture of reps and with heavy weight it put a great amount of tension on my muscles. 5/5

Greg

Zachary

Rhett

David

Good volume throughout no question. By the time dips came around though I was shot in my  triceps. Failure came very, very quick

Henry Avery Jr.

Matt

Great Biceps and Triceps workout. Those dips at the end were humbling.

Brent  Taylor

We'll be doing three exercises for both triceps and biceps with one tricep finisher. Be sure to take 60 sec rest between sets. Do all bicep exercises then transition to triceps.

Biceps:
- Rope Cable Curls 4 x 15-20
- DB SA Preacher Curls 4 x 15 (each side)
- EZ-bar Curls 4 x 12-15

Triceps:
- Cable OH Tricep Extensions 4 x 15-20
- EZ-bar Bent Over Kickbacks 4 x 15-20
- Hammer Grip Tricep Extensions 4 x 15

Tricep Finisher:
- Tricep Dips 3 x failure

- Hold the rope with your palms facing each other
- Engage your biceps as you curl up
- Keep your core engaged
- Pause at the top and lower slowly

Rope cable curl

- Start with dumbbell in one hand and arm extended over incline bench
- Curl dumbbell up towards shoulder
- Lower until arm almost fully extended
- Complete desired reps then repeat on the opposite side

DB preacher curls

- Hold the bar with underhand grip
- Engage your biceps as you curl bar towards your shoulders
- Lower slowly and controlled

EZ-bar close grip 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

- Hold the bar behind your knees from a squatted position 
- Maintaining a tight core, extend your arms back engaging your triceps
- Bend your elbows and lower back to starting position with control

EZ-bar tricep kickbacks

- Start with your arms at about 90 degrees 
- Extend at your elbows bringing the rope down
- Spread rope apart at the bottom for a deeper contraction at the triceps 
- Bend the elbows and control weight back to starting position

Rope tricep extension

- Bend at the elbows to come straight down
- Keep your elbows close to your body
- Extend your arms engaging your triceps to come up

Dips

W1/D5 High Volume Arms

Kyle

Start Here

Noah

Carlos Charre

Tony

W1/D1 Mass Arm Day

That’ll wake ya up! The pump is real on that one !

Conner Currier

Tried to do it unbroken so I had to learn a weight I could use to come close to that. I am very pumped, awesome feeling

Matthew

Andy

W1/D2 Leg Day + P.M. Feeders

Chris

W1/D3 Chest Day + P.M. Feeders

SQUEEZE EVERY REP LIKE IT OWES YOU MONEY!!!!!
#BreakTheMould #VikingPower #VanillaGorilla #Silverback #KillinTheGameInJesusName #BlessedAndUnstoppable #ARMageddon 🦍💪🎯

W1/D4 Back Day

I like the pre-fatigue strategies in the workouts. However, for the PM feeders, it feels like I am only starting to feel the burn for the last 10-15 reps of each set. I have been splitting up each set into 20-30 reps each, taking four sets to complete each bicep and Tricep grouping, and using 5-10 lbs more than I would to complete the entire 50 reps in one set. Hope this helps

Killer pump! A combo of things I’d of never done on my own 🤘🏻

W1/D6 Shoulders + P.M. Feeders

Frank

W2/D1 Mass Day

Josh

Really had to push myself through this one. But we don’t base this off feelings, it’s based off commitment! Don’t Ever Give Up! 
Stay Committed!!! #FeelingRecharged

W1/D5 High Volume Arms

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