Name: Playbook - Steve Weatherford - W3/D1 Mass Day
Uploaded: 2024-03-29T15:58:25.149Z
Duration: 50 min
Description: W3/D1 Mass Day

- Seated DB alternating curls 4 x 10
- Incline EZ bar spider curls 4 x 10
- Lying rope cable curls 4 x 10
- Barbell 3 way curl 2 x 21 (7/7/7)
- Incline DB skull crushers 4 x 8 - 10
- Close grip bench press 4 x 8 - 10
- Machine dips 4 x 10

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

DB Bicep Curls (alternating)(10 each side)

- With chest supported on a 45 degree bench
- Curl bar towards shoulders 
- Pause at the top then lower under control

EZ-bar spider curls

- Hold the rope with your palms facing each other
- Curl the rope engaging your biceps
- Return to the initial position

Lying rope cable curls

Barbell three-way curl

- Lying on an incline bench
- Raise dumbbells above you to full arm extension
- Hinge at the elbow lowering the dumbbells over and behind your head
- Extend your arms back up activating your triceps

DB incline skull crusher

- Start by lying down with the barbell directly above you
- Bring your elbows in slightly 
- Lower down until the bar touches your chest 
- Press up engaging your chest

Close Grip Barbell bench press

- Place your hands on the front edge of the bench just outside hips
- Place your feet on another bench and weight plates on your lap
- Move forward off the bench with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back 
- Extend your arms engaging your triceps back to starting position

Weighted bench dips

W3/D1 Mass Day

Skyler

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

Michael

W1/D3 Chest Day + P.M. Feeders

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

Anthony

W1/D4 Back Day

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

Jack Bjork

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! 💪

W1/D5 High Volume Arms

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

W2/D2 Leg Day + P.M. Feeders

W2/D3 Chest Day + P.M. Feeders

The superset doesn’t show up on the last exercise for the pullovers and Superman’s. But great workout!

Mike

Your workouts are very challenging from a volume perspective.  At 55, it is a challenge to complete haha

Sean

W2/D4 Back Day

Yannick

W2/D5 High-Volume Day

W2/D6 Shoulders + P.M. Feeders

W3/D2 Leg Day + P.M. Feeders

W3/D3 Chest Day + P.M. Feeders

W3/D4 Back Day

W3/D5 High-Volume Day

W3/D6 Shoulders + P.M. Feeders

Eddie

Killer workout, hardest one of the series so far. Much appreciated, brother.

W4/D1 Mass Day

W4/D2 Leg Day + P.M. Feeders

W4/D3 Chest Day + P.M. Feeders

W4/D4 Back Day

Steve

W4/D5 High-Volume Day

Justin

W4/D6 Shoulders + P.M. Feeders

Beast workout. 2 Corinthians 12:9 mindset needed

W5/D1 Mass Day

W5/D2 Leg Day + P.M. Feeders

W5/D3 Chest Day + P.M. Feeders

W5/D4 Back Day

That was a long one, good sustained pump and variation in exercises.

W5/D5 High-Volume Day

W5/D6 Shoulders + P.M. Feeders

Mass day is killer, had to break it up. 2 Cor 12:9 sufficiency from Christ, g2G

W6/D1 Mass Day

W6/D2 Leg Day + P.M. Feeders

W6/D3 Chest Day + P.M. Feeders

W6/D4 Back Day

W6/D5 High-Volume Day

W6/D6 Shoulders + P.M. Feeders

Hard push to failure at higher weight. Felt good. Gal 6:14

W7/D1 Mass Day

W7/D2 Leg Day + P.M. Feeders

W7/D3 Chest Day + P.M. Feeders

W7/D4 Back Day

W7/D5 High-Volume Day

W7/D6 Shoulders + P.M. Feeders

Good balance and challenges in workout, pushed thru challenged myself. g2G

W8/D1 Mass Day

W8/D2 Leg Day + P.M. Feeders

W8/D3 Chest Day + P.M. Feeders

W8/D4 Back Day

W8/D5 High-Volume Day

W8/D6 Shoulders + P.M. Feeders

Good variation day with the super sets. Ps 103 thankful

W3/D1 Mass Day

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