Name: Playbook - The Lost Breed - W2/D5 Arms
Uploaded: 2022-03-03T14:55:20.351Z
Duration: 45 min
Description: W2/D5 Arms

Marc

Jarrad

Alain

Since I started the program I leave the gym with the tank empty every day💪💪

Tom McNamara

reno

Clarence

Slowly improving and I love it 💪🏻💪🏻

Joshua

Day 5- Arms: 

SUPERSET 
- DB Hammer Curls 4 x 12 
- EZ Bar Curls - 4 x 12

Machine Curl 3 x 8 + 12 (go heavy for 8 reps then go lighter for 12 reps that equals 1 set)

- BB Curls 4 x 10 + Failure (dropset until failure on your last set) 
- Close Grip Bench Press 4 x 10 

SUPERSET 
- Straight Bar Pushdowns 4 x 12 
- Overhead Rope Extension 4 x 12

- DB Skull Crushers 4 x 12

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

- DB Hammer Curls 4 x 12 
- EZ Bar Curls - 4 x 12

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

DB Hammer 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

- Keep your elbows on the pad
- Curl the handles/weight up, engaging your biceps
- Lower with a slow and controlled movement

(go heavy for 8 reps then go lighter for 12 reps that equals 1 set)

Machine Curls

- 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

- 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

- Straight Bar Pushdowns 4 x 12 
- Overhead Rope Extension 4 x 12

- 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

Straight Bar Tricep Pushdown

- Begin with your back to the to cable and hands over head, elbows bent 90 degrees
- Pull rope cable so that elbows are straight, slowly return to start

Overhead Tricep Rope Extensions

- 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 Skull Crushers

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-Up

- 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

W2/D5 Arms

Dustin

Tanner

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

Jake

W1/D5 Arms

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

W2/D3 Back

W2/D4 Shoulders

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

Izzy

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 🦾😠

W2/D5 Arms

Community

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