Name: Playbook - Steve Weatherford - Workout 27 | Arms & abs
Uploaded: 2023-08-18T18:02:11.584Z
Duration: 45 min
Description: Workout 27 | Arms & abs

Kevin

- Perform an elbow plank hold
- Perform a side elbow plank hold
- Perform a side elbow plank hold on the opposite side

30 sec each position

Plank 3-ways

- 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)

- Lower into a low squat position 
- Place your elbows just inside your knees
- Arms start extended holding the dumbbells
- Slowly curl the dumbbells up pause at the top squeezing your bicep
- Slowly lower the dumbbells back to the starting position

Squatting preacher curls

- Lay with your legs straight out in front of you snd arms overhead holding a dumbbell 
- As you raise your legs, reach the dumbbell toward the ceiling and raise your upper body off the floor
- Slowly lower yourself back and try not to use momentum

DB V-ups

- Pull yourself upwards until your chin is above the bar
- As slow as possible, lower yourself

Eccentric chin-ups

- With your elbows in, bend your elbows and duck your head under the bar
- Once your head is under the bar, push your body back to the starting the position by straightening your elbows

Underbars

- Complete given # of reps with one arm while holding opposite arm at the halfway point
- Switch and complete given # of reps with opposite arm

DB curl with static hold

- Hanging from a bar with a medicine ball held between your feet
- Tuck your knees up then lower with control

Weighted knee ups

- Arms extended above shoulders a dumbbell in each hand
- Bend at the elbow lowering the dumbbells towards your head
- Fully extend up contracting your triceps

DB lying skull crushers

- Perform 10 dumbbell hammer curls
- Perform 10 dumbbell bicep curls

DB bicep curls 2-ways

Circuit

Workout 27 | Arms & abs

Brandon

Day 1 was awesome. Looking forward to the next month! 💪🏼

Gary Isaac Blanchard

Workout 1 | Quads, calves, biceps & triceps

Can’t move my upper body 🥵 Friggen LOVE IT!

Workout 2 | Shoulders and chest

Royce

Andy

Workout 3 | Legs, tricep and core

These workouts are perfect! What a program!!

Joseph

For those with wobbly knees and stiff hips this the one!!

 Trust me ur wife going ro love u after this workout Xx
Thanks coach!!

Emmanuel Berkmans

Workout 4 | Glutes, hamstrings and triceps

Workout 5 | Back, biceps and calves

Family fun day! A full move with relationships with my family, fitness, flow and fun!

Workout 6 | Joker's Wild 🃏

Thank you Steve! After the pounding that my muscles, ligaments and joints took during this week, THIS FELT AMAZING!!!

Do full activity 
It’s hard to follow abbreviated 
Easier to fast forward if needed than to slow down 
Thanks!

I’m personally awful with stretching and definitely a key issue hindering my training so maybe a video with dialog speaking through what you’re doing and why you’re doing it would 100% help me and hopefully many others ! Rock on

Bert

Workout 7 | Yoga

Daren Dollar

At day 7. Started to think while I’m working out and being aware of my form and what muscles are being active

Adrian Velasco

Workout 8 | Chest, triceps and core

Cora

Luke

Workout 9 | Quads, calves & shoulders

I’m using this app to get back into working out and it’s amazing. I’m struggling a little because of lack of endurance, but I’m able to complete all of the workouts.

Isaac4mayor

Harold Summers Jr

Workout 10 | Back, biceps and Core

I show up, put my head down, do the reps and check the boxes.

Thanks for kicking my butt… literally! I now know I can army craw my way out of any situation!!

Christina

Workout 11 | Hamstrings, shoulders, legs & core

Workout 12 | Chest & triceps

Michael

ABSOLUTELY loving this program. Been rocking with you since Armageddon, so why would I expect less. LET’S GOOOOOOOOOOOOO

Pretty gangster program so far…rock on !

Workout 13 | Legs, back & biceps

Love this routine, especially for how it not only releases muscle tension and soreness, but it also RELAXES you!!!!!!!

Day 14 | Yoga

Workout 15 | Chest and triceps

Caitlyn

Excellent lower body training session!!!!!!!

Restored 3 years of youth to my tight hip flexors with this one. 

The perfect Monday reset workout!!

Workout 16 | Legs

Great bodyweight routine! THOROUGHLY PLEASED!!!

Justin Hermann

Workout 17 | Full body

The 5 sets are tough but I see the benefit. Overall a grueling but awesome workout.

Workout 18 | Shoulders & core

EXCELLENT! One of THE best programs I’ve ever followed!!!

Workout 19 | Back and biceps

Tribe automates success! Thank
You for the leadership Steve!

Workout 20 | Full body

Much needed! What a way to cure muscle soreness and to help keep one flexible!!!!! Adding this to my weekly routine for LIFE!!!!!!!

Workout 21 | Yoga

Workout 22 | Legs & core

Workout 23 | Chest, triceps & legs

Workout 24 | Joker's Wild 🃏

Workout 25 | Shoulders, back and core

Workout 26 | Active recovery

Workout 28 | Legs, triceps & core

Workout 29 | Chest, shoulders & cardio

Great finisher! Thanks sooooooo much for putting this one together!!!

30 days complete. This is my second time in four years. No other program brings me such large gains  in such a short time. Now on to Armeggedon!

Workout 27 | Arms & abs

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