Name: Playbook - The Lost Breed - W3/D4 Arms
Uploaded: 2022-03-01T02:16:01.440Z
Duration: 45 min
Description: W3/D4 Arms

Marc

Kevin

Tyler S

Anna

LOL i finessed an hour ago, but i forgot to hit complete

Enriq

ARMS

1. Close Grip Bench Press: 10,8,6,4 + Dropset until failure 
(Increase weight after each set until your dropset)
*On your last set go as heavy as you can then immediately drop the weight lighter and go until failure

2. Straight Bar Cable Pushdowns: 4 x 8-12 reps
(Increase weight after each set)
*Put all the emphasis on the triceps and make sure you really feel the muscles working

3. Weighted Dips: 4 x 8-12 reps + Dropset until failure 
(Increase weight after each set until your dropset)
*On your last set go as heavy as you can then immediately drop the weight lighter and go until failure

4. Dumbbell Kickbacks: 4 x 8-10 reps each arm 
(Increase weight after each set)
*Go as heavy as you can and do your best to keep good form

5. Wide Grip BB Curls: 12,10,8,6 (
Increase weight after each set)

6.Close Grip BB Curls: 10,8,6,6 + Dropset until failure
(Increase weight after each set until your dropset)
*On your last set go as heavy as you can then immediately drop the weight lighter and go until failure

7. DB SA Preacher Curls: 10,8,6,6 each arm 
(Increase weight after each set)
*At the top of your rep make sure you’re turning your pinky finger in towards your ear, working on that ultimate bicep peak!

8. Seated DB Hammer Curls: 4 x 8-12 reps *Choose a moderate weight and focus on the squeeze

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

(Increase weight after each set until your dropset)
*On your last set go as heavy as you can then immediately drop the weight lighter and go until failure

Close Grip Bench Press

- 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

(Increase weight after each set)
*Put all the emphasis on the triceps and make sure you really feel the muscles working

Straight Bar Tricep Pushdown

- Start with weight strapped around your waist - Keep your elbows close to your body
- Come down until your arms are at about 90 degrees
- Push through your hands extending your engaging your triceps to come up

(Increase weight after each set until your dropset)
*On your last set go as heavy as you can then immediately drop the weight lighter and go until failure

Weighted Dips

- Bend over 90 degrees with your knee & hand on the bench
- Keep elbow close to the body and fully extend arm behind you
- Lower the dumbbell with control
- Work both sides

(Increase weight after each set)
*Go as heavy as you can and do your best to keep good form

DB Kickback

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

(Increase weight after each set)

Wide Grip BB Curl

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

(Increase weight after each set until your dropset)
*On your last set go as heavy as you can then immediately drop the weight lighter and go until failure

Close Grip BB Curl

- Start with dumbbell in one hand and arm extended over incline bench
- Curl dumbbell up towards shoulder
- Lower until arm almost fully extended
- Work both sides

(Increase weight after each set)
*At the top of your rep make sure you’re turning your pinky finger in towards your ear, working on that ultimate bicep peak!

SA DB Preacher Curl

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

*Choose a moderate weight and focus on the squeeze

Seated DB Hammer Curls

W3/D4 Arms

W1/D1 Back

W1/D2 Chest

Alexandria

W1/D3 Legs

Tanner

Wasn’t too bad. I’ll make some adjustments to personalize it. I didn’t agree with some parts of it.

Carson

W1/D4 Arms

That burn that makes you wanna keep pushing each moment. 🔥🔥

Larry

W1/D5 Shoulders

Adding weight every set and doing a superset at the same time is cool idea. I personally like compound movements (Squats, RDLs, Deadlifts) to start the workout but this wasn’t bad!

W3/D4 Arms

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