Name: Playbook - Steve Weatherford - W7/D5 High-Volume Day
Uploaded: 2024-03-29T15:58:25.180Z
Duration: 50 min
Description: W7/D5 High-Volume Day

- EZ bar 21's 4 x 21 (7/7/7)
- Db hammer curls 4 x 20
- DB seated concentration curls 4 x 15 - 20
- Incline T-curls 4 x 15 - 20
- Chin-ups (bodyweight) 3 to failure
- RG cable exts 4 x 20
- Db tricep extensions 4 x 15 
- Single arm overhead exts (3/4 reps) 4 x 20
- Single arm cable HG exts 4 x 15 - 20

- Keep your elbows close to your body
- Curl the bar up towards your shoulders
- Engage your biceps as you curl
- Return to the initial position with a controlled movement

EZ-bar bicep curls (7 bottom, 7 top , 7 full range)

- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your bicep as you curl

DB Hammer Curls

- Place the back of your arm on your inner thigh
- Arm starts extended holding the dumbbell off the floor
- Slowly curl the weight up pause at the top squeezing your bicep
- Slowly lower weight back to the starting position
- Complete desired reps then repeat on the opposite side

Concentration 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

- Grab the bar with your palms facing you
- Pull your torso up until your head is above the bar 
- Keeping your elbows close to your body
- Pause at the top and lower with slow controlled motion

Chin-up

- Stand tall, abs engaged and upper arms locked at your sides
- With reverse grip pull the bar down until your elbows are straight
- Bend the elbows to return to the starting position

Reverse grip cable tricep pulldown

- Tip forward at the hips and hold dumbbells in each hand arms bent to 90 degrees
- Extend your arms back engaging your triceps
- Lower slowly to starting position 
- Keep your core tight

DB tricep extensions (double)

- Begin with your back to the to cable and hand over head, elbows bent 90 degrees
- Pull the cable so that elbows are straight, slowly return to start
- Complete desired reps then repeat on the opposite side

Single arm cable overhead tricep extension

- 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

W7/D5 High-Volume 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/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

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/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/D5 High-Volume Day

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