Name: Playbook - Steve Weatherford - W7/D1 Mass Day
Uploaded: 2024-03-29T15:58:25.177Z
Duration: 50 min
Description: W7/D1 Mass Day

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

Jack Bjork

- Dead stop DB floor press 4 x 10
- Eccentric barbell skull crushers 4 x 10
- Cable overhead extns half press 4 x 10
- Weighted bench dips (strip weight each 10) 4 x 30 (10/10/10)
- Bodyweight dips 2 to failure
- Db cheat curls 4 x 10
- Barbell close grip curls  4 x 10
- Incline T-curls 4 x 10
- DB alternating curls 4 x 10

- Lay back with your knees bent and feet on the floor
- Hold the dumbbells with arms at full extension
- Slowly lower the dumbbells until both elbows touch the floor
- Press both dumbbells up to starting position

DB floor press

- Point your elbows to the ceiling 
- Bending at the elbow lower the bar towards your head
- Fully extend up contracting your triceps

Barbell skull crusher

- 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

- 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 (strip weight every 10 reps

- Begin with hands on the bars and feet elevated off the floor
- Lower down until body dips below the height of your elbows
- Extend your elbows to lift back up

Dips (Bodyweight) (strip weight every 10 reps)

- Hold the dumbbells at your sides
- Using a little momentum curl the dumbbell up engaging your bicep 
- Lower back to starting position 
- Repeat on the opposite side

DB Cheat Curls

- With a barbell close grip in your hands and palms facing up
- Curl bar toward shoulders
- Lower back down slow and controlled

Barbell close grip bicep curls

- From an incline position 
- Curl dumbbells up towards your shoulders 
- Keep elbows pointed to the floor
- Lower slowly back to starting position

DB incline T curls

- Start with dumbbell in one hand and arm extended over incline bench
- Curl dumbbell up towards shoulder
- Lower until arm almost fully extended
- Work both sides

Dumbbell preacher curls

W7/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.

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/D1 Mass Day

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

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

W7/D1 Mass Day

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