Name: Playbook - Steven Cao - DAY 12: BICEPS/TRICEPS + TRAPS + SHRED FAT LISS CARDIO
Uploaded: 2022-12-28T22:36:26.412Z
Duration: 60 min
Description: DAY 12: BICEPS/TRICEPS + TRAPS + SHRED FAT LISS CARDIO

PJ Buff Noodle Sr.

For todays workout we will focus on our arms. Aiming to do a high volume sessions so be sure to use a manageable weight. The goal should be fully focused on contractions and squeezing reps.

Warm up : 
Walk on the treadmill ( 8 incline 3.3 speed) for 7-9 minutes to get heart rate above 105 bpm

Post workout FAT LOSS cardio

FINISH WORKOUT WITH CARDIO:
Stair-master - level 4-8 
Elliptical - level 12-16
Incline treadmill walk -3.3 speed 12 incline 
Choose one ☝🏾 
Cardio goal: 30-40 minutes keeping heart rate between 120-140 BPM.

BICEPS 💪🏽 

Exercise 1 Instructions : EZ BAR CURLS
For this exercise I want you to do pyramid up in
weight where are you increase weight each set so don't start the exercise off too heavy.
3 warm up sets:
For the warm up sets I want you to squeeze at the peak of the reps for 1-2 seconds.
Goal: 12-15 reps per warm ups set.

Total working sets 3. 
Once fully warmed up use a challenging weight for the listed rep ranges.
Set 1: 10-12 reps
Set 2: 8-12 reps ( Increase weight)
Set 3: 6-12 reps ( Increase weight)

Exercise 2 Instructions: MACHINE PREACHER CURL
For this exercise follow this sequence:
I want you to do 10 reps focusing on holding the peak of the rep for 1-2 seconds then rest/pause for 20-25 seconds then perform 8-12 consecutive reps to complete the set.
Total working sets 3
Rest 60-90 seconds between sets

Exercise 3 Instructions : 
ALTERNATING HAMMER CURLS
For this exercise follow this sequence:
Perform this exercise one arm at a time start by curling up towards shoulders and squeezing peak of rep for 2-3 seconds then control the negative of the rep for 2-3 seconds aiming for 8-12 total reps.
Do 4 reps then alternate to each arm every 4 reps until reaching goal rep range.
Total working sets 4
Rest 60-90 seconds between sets

TRICEPS 👇🏽

Exercise 1 Instructions: V BAR TRICEP PUSHDOWNS
Warm up : 
3 sets of 12-15 reps focus on warming up elbows and getting the form down. 

For the working sets for this exercise I want you to follow this tempo:
I want you to do 4 consecutive reps then on the 5th repetition squeeze & lockout triceps for 2-3 seconds then 4 consecutive reps again squeezing the 10 repetition. 
Rest pause for 30 seconds then complete the set with 8-10 consecutive reps ( lower weight if needed for the second sequence of the set) 
Total of 18-20 reps.
Do a total of 3 working sets like this.
Adjust weight as needed for each set.

Exercise 2 Instructions: CLOSE GRIP BENCH PRESS
Warm up : 
2 sets of 6-10 reps focus on warming up elbows and getting the form down. 

For the working sets for this exercise I want you to follow this tempo:
3 working sets of 8-12 reps.
Adjust weight as needed for each set.

Exercise 3 Instructions : 
DUMBBELL OVERHEAD TRICEP EXTENSIONS  
For this exercise I want you to do 10-15 consecutive reps. Focus on squeezing triceps at the end of reps. In between sets flex triceps out and stretch to achieve maximum blood flow.

Total of 10-15 reps.
Do a total of 4 working sets like this.
Increase weight if needed.

TRAP FINISHER :

Exercise Instructions : DUMBBELL SHRUGS
For the first 3 sets warm up and do 10 to 15 reps. Focus on getting good stretch at the bottom of the rep and squeezing at the top for a goods contraction.

For the 2 working sets follow this sequence:
Use a manageable weight for the sequence: 
Start off with 10 to 12 reps, the rest for for 20 seconds, then do 8 to 10 reps, then rest for 20 seconds again. Then finish the set off with 5 to 10 reps.
Use different weight according to mind/muscle & energy levels.
Total reps per set 23-32 reps 
Do a total of 2 sets with this sequence.

2 working sets following this sequences:
8-12 consecutive reps try to hold each rep at the top for 2-3 seconds. 
Use a weight that is manageable.

Leave a comment with how you are feeling after this session, it gives me great feedback and insight with how you are responding to it.

Exercise Instructions
For this exercise I want you to do pyramid up in
weight where are you increase weight each set so don't start the exercise off too heavy.
3 warm up sets:
For the warm up sets I want you to squeeze at the peak of the reps for 1-2 seconds.
Goal: 12-15 reps per warm ups set.

Total working sets 3. 
Once fully warmed up use a challenging weight for the listed rep ranges.
Set 1: 10-12 reps
Set 2: 8-12 reps ( Increase weight)
Set 3: 6-12 reps ( Increase weight)
 

Rest 55-75 seconds between sets

- 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

Exercise Instructions
For this exercise follow this sequence:
I want you to do 10 reps focusing on holding the peak of the rep for 1-2 seconds then rest/pause for 20-25 seconds then perform 8-12 consecutive reps to complete the set.
Total working sets 3
Rest 60-90 seconds between sets

- As you curl up engage your biceps
- Lower with a slow controlled movement

Machine preacher curl

- Hold the dumbbell with palms facing the center of your body
- Keeping elbows close to your body
- Curl the dumbbell toward your shoulders 
- Pause at the top then lower under control  
- Switch arms and repeat

Exercise Instructions
For this exercise follow this sequence:
Perform this exercise one arm at a time start by curling up towards shoulders and squeezing peak of rep for 2-3 seconds then control the negative of the rep for 2-3 seconds aiming for 8-12 total reps.
Do 4 reps then alternate to each arm every 4 reps until reaching goal rep range.
Total working sets 4
Rest 60-90 seconds between sets

Alternating hammer curls

Exercise Instructions

Warm up : 
3 sets of 12-15 reps focus on warming up elbows and getting the form down. 

For the working sets for this exercise I want you to follow this tempo:
I want you to do 4 consecutive reps then on the 5th repetition squeeze & lockout triceps for 2-3 seconds then 4 consecutive reps again squeezing the 10 repetition. 
Rest pause for 30 seconds then complete the set with 8-10 consecutive reps ( lower weight if needed for the second sequence of the set) 
Total of 18-20 reps.
Do a total of 3 working sets like this.
Adjust weight as needed for each set.

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

V Grip Tricep Pushdown

Exercise Instructions

Warm up : 
2 sets of 6-10 reps focus on warming up elbows and getting the form down. 

For the working sets for this exercise I want you to follow this tempo:
3 working sets of 8-12 reps.
Adjust weight as needed for each set.

- Start by lying down with hands close together on the barbell
- Lower weight down until it taps your chest
- Extend. arms straight back up

Close grip bench press ( Tricep focused)

- Keep your elbows close to your temples
- Bend at the elbows to lower dumbbell down behind your head
- Extend your arms engaging your triceps to bring the dumbbell back up

Exercise Instructions
For this exercise I want you to do 10-15 consecutive reps. Focus on squeezing triceps at the end of reps. In between sets flex triceps out and stretch to achieve maximum blood flow.

Total of 10-15 reps.
Do a total of 4 working sets like this.
Increase weight if needed.

Dumbbell overhead tricep extension

Exercise Instructions
For the first 3 sets warm up and do 10 to 15 reps. Focus on getting good stretch at the bottom of the rep and squeezing at the top for a goods contraction.

For the 2 working sets follow this sequence:
Use a manageable weight for the sequence: 
Start off with 10 to 12 reps, the rest for for 20 seconds, then do 8 to 10 reps, then rest for 20 seconds again. Then finish the set off with 5 to 10 reps.
Use different weight according to mind/muscle & energy levels.
Total reps per set 23-32 reps 
Do a total of 2 sets with this sequence.

2 working sets following this sequences:
8-12 consecutive reps try to hold each rep at the top for 2-3 seconds. 
Use a weight that is manageable. 

- Keeping your arms straight, roll your shoulder back 
- Shrug your shoulders up towards your ears 
- Pause for full contraction

Dumbbell shrugs

DAY 12: BICEPS/TRICEPS + TRAPS + SHRED FAT LISS CARDIO

Milo H

Ryan Aurelio Putra

START HERE: HYPERTROPHY SHREDDER INTRODUCTION

Definitely one of the hardest leg workout I’ve ever done..✅

Ruddy

1/21 done!! Badass workout - will finish 21 days strong🔥🔥

Matt

Lynne

DAY 1 : HAMSTRING FOCUSED LEG DAY + ABs+LISS CARDIO.

I want to be able to lift my wife up with this workout. I’m pretty sure I will one day.

Jacob

Legs are still sore AF from yesterday but pec and bicep pump was legit! Thanks coach

Weldon

DAY 2 : UPPER CHEST + BICEPS | SPEED METABOLISM CARDIO

DAY 3 ACTIVE REST DAY / FAT-LOSS/ SPEED METABOLISM UP

DAY 4 : BACK / REAR DELTS / ABs

Alex

Fire ass pump! Looks like u went hard so we did and the pump is wild crazy thank you

DAY 12: BICEPS/TRICEPS + TRAPS + SHRED FAT LISS CARDIO

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