Name: Playbook - The Lost Breed - W1/D5 Arms
Uploaded: 2022-03-03T14:17:56.618Z
Duration: 45 min
Description: W1/D5 Arms

Tanner

Jake

Should alternate between bicep and tricep exercises to get the most out of this workout. Need to reorder these but other than that, great workout!

Parker

Marc

Alec

Wouldn’t mind seeing at least 1-2 forearm workouts. Other than that great pump.

Devin

Carlos

Olajuwon King

Izzy

Colby milton

Very happy with the workout, it gave me a good pump on the biceps and triceps but with the amount of volume and high reps you have to drop your ego and lift light weights to make it through. This workout will increase my strength-endurance and get me ready for heavier sessions in 1-3 months. LET’S WORK !! #TLB

Rado

I love a day so it was a great start to my day 💪🏾

robert

Joshua

Saige

Day 5- Arms:

- BB Curls 20,15,10,10 (increasing weight each set)  

SUPERSET 
- Alt DB Curl 4 x 10 each arm 
- EZ Bar Curls 4 x 10

- Rope Curls 3 x 20
- Skull Crushers 15,12,10,10 (increasing weight each set)  
- Rope Pushdowns 4 x 15
- Overhead DB Extension 4 x 12
- Dips 4 x 10-15 reps 

Abs:  3 Rounds (Rest 60 seconds after each round) 
- Sit-Ups 15 
- Alt Plank 15
- Toe Touches 15

- While holding the upper arms stationary, curl the weights forward while contracting the biceps as you breathe out
- Continue the movement until your biceps are fully contracted and the bar is at shoulder level
- Hold the contracted position for a second and squeeze the biceps hard

BB Curls

- Alt DB Curl 4 x 10 each arm 
- EZ Bar Curls 4 x 10

- Hold the dumbbells with your palms facing away from you
- Curl the dumbbell up engaging your bicep 
- Lower with a controlled motion
- Repeat on the opposite side

Alternating DB Curls

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

EZ Bar Curls

Superset

- Hold the rope with your palms facing each other
- Engage your biceps as you curl up
- Keep your core engaged
- Pause at the top and lower slowly

Rope Cable Curl

- Arms extended above shoulders holding bar
- Bend at the elbow lowering the bar towards your head
- Fully extend up, contracting your triceps

Skull Crushers

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

Rope Pushdowns

- 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

Overhead DB Extension

- Bend at the elbows to lower down, keeping your feet forward of your body
- Keep your elbows close to your body and your torso tipped forward 
- Extend your arms engaging your triceps/chest to push yourself up

Dips

3 Rounds (Rest 60 seconds after each round) 
- Sit-Ups 15 
- Alt Plank 15
- Toe Touches 15

- Lay on the ground with knees bent the soles of your feet grounded
- Curl your torso up until your chest touches your thighs
- Go back in a controlled motion 
- Engage your core

Sit-Ups

- From elbow plank position
- Walk your hands up to high plank
- Reverse movement back down to the elbows 
- Switching your lead hand each rep (up, up, down, down) 
- Maintain a tight core throughout the movement

Alternating Plank

- Holding your arms and legs extended up
- Crunch up and reach for your toes with both hands

Lying Toe Touches

W1/D5 Arms

Dustin

W1/D1 Legs

Simple but challenging and gives a crazy pump 🔥

Lari

W1/D2 Chest

Good workout, hard to hit 5x15 pullups though!

Nicolas

W1/D3 Back

Elizabeth

Mohit Kumar

W1/D4 Shoulders

Wow, killer workout! My legs are on fire! Call the fire department. The only feedback is to correct the time of the training as it’s not accurate. My total workout time was 64mins vs 45 minutes. Thanks

lillian

Manuel

W2/D1 Legs

W2/D2 Chest

Jarrad

W2/D3 Back

W2/D4 Shoulders

W2/D5 Arms

W3/D1 Legs

Allen

W3/D2 Chest

W3/D3 Back

Correcting work out time. My routine took longer than 45mins yet I'm feeling the burn. 🔥 Thank you.

W3/D4 Shoulders

W3/D5 Arms

W4/D1 Legs

Bryant

Calik

W4/D2 Chest

W4/D3 Back

W4/D4 Shoulders

Kevin

W4/D5 Arms

Daniel

W5/D1 Legs

F not enough. You lacked on the last videos too.

W5/D2 Chest

W5/D3 Back

W5/D4 Shoulders

W5/D5 Arms

W6/D1 Legs

W6/D2 Chest

W6/D3 Back

W6/D4 Shoulders

If you’ve made it this far be proud of yourself 💯💪🏼

daryn

W6/D5 Arms

Ethan

Alex

W7/D1 Legs

W7/D2 Chest

🤸❤🙋‍♂️🙋‍♂️🙋‍♂️

W7/D3 Back

I absolutely love a good shoulder workout, u leave the gym on wide load timing 🦾😠

W1/D5 Arms

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