Name: Playbook - Steven Cao - Week 1 Day 5: Biceps / Triceps + TRAPS
Uploaded: 2022-12-28T22:36:26.119Z
Duration: 50 min
Description: Week 1 Day 5: Biceps / Triceps + TRAPS

Most pumped guy in the gym RN, let's mfking gooo!!

PJ Buff Noodle Sr.

Sierra

Week 1 PHASE 
• We will be focusing on moderate weight aiming for more reps and volume.

Week 1 Day 5: Biceps / triceps / traps
Exercises:
Close grip bench press or db overhead extensions (choose one)
Tricep rope push downs
Bicep hammer curls 
Ez bar curls
bicep cable curls
Db shrugs

( alternatives are fine, find which machines contract best and stick to them for this program.) 

▫️3 preparation/ build up sets of 6-10 reps - this is to prepare you for the heavier working load that you’ll perform as a working set so most of your energy should be conserved for these sets. Only do this for the compound lifts.

▫️4 working sets for each workout: 12 to18 reps for your working sets. They should be taken to 2-3 reps shy of failure for this week.

Coaching instructions
▫️2 preparation/ build up sets of 6-10 reps - this is to prepare you for the heavier working load that you’ll perform as a working set so most of your energy should be conserved for these sets. Only do this for the compound lifts.

▫️4 working sets for each workout: 12 to18 reps for your working sets. They should be taken to 2-3 reps shy of failure for this week.

- Stay upright and don't allow for your shoulders to overpower
- Spread rope apart at the bottom for a deeper contraction

Rope pushdown

Coaching instructions
▫️4 working sets for each workout: 12 to18 reps for your working sets. They should be taken to 2-3 reps shy of failure for this week.

- Start with your working arm bent at about 90 degrees 
- Extend at your elbows pulling the cable down
- Bend the elbow and control the weight back to starting position
- Complete desired reps then repeat on the opposite side

Cable single arm tricep extension

Coaching instructions
▫️3 preparation/ build up sets of 6-10 reps - this is to prepare you for the heavier working load that you’ll perform as a working set so most of your energy should be conserved for these sets.

▫️4 working sets for each workout: 12 to18 reps for your working sets. They should be taken to 2-3 reps shy of failure for this week.
- Engage triceps as you extend your arms
- Keep core tight

Overhead DB tricep extension

Coaching instructions
▫️2 warm up sets of 6-10 reps - this is to prepare you for the heavier working load that you’ll perform as a working set so most of your energy should be conserved for these sets.

▫️4 working sets for each workout: 12 to18 reps for your working sets. They should be taken to 2-3 reps shy of failure for this week.
 

- 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

Coaching instructions
▫️2 warm up sets of 6-10 reps - this is to prepare you for the heavier working load that you’ll perform as a working set so most of your energy should be conserved for these sets.

▫️4 working sets for each workout: 12 to18 reps for your working sets. They should be taken to 2-3 reps shy of failure for this week.

- 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

Alternating hammer curls

Coaching instructions
▫️4 working sets for each workout: 12 to18 reps for your working sets. They should be taken to 2-3 reps shy of failure for this week.

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

Machine preacher curl

Coaching instructions
▫️3 warm up sets of 6-10 reps - this is to prepare you for the heavier working load that you’ll perform as a working set so most of your energy should be conserved for these sets.

▫️4 working sets for each workout: 12 to18 reps for your working sets. They should be taken to 2-3 reps shy of failure for this week.

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

Week 1 Day 5: Biceps / Triceps + TRAPS

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