Name: Playbook - The Lost Breed - W3/D5 Arms
Uploaded: 2022-03-03T15:24:49.223Z
Duration: 45 min
Description: W3/D5 Arms

Manuel

Jarrad

daryn

Amazing pump! Arm’s feel like boulders💪🏽💪🏽

Josh

Ethan

Christian

Joshua

Day 5- Arms: 

- Straight Bar Cable Curl 3 x 30 (10 reps heavy, 10 reps moderate, 10 reps light = 1 set) 
- Straight Bar Cable Pushdown 3 x 30 (10 reps heavy, 10 reps moderate, 10 reps light = 1 set)

SUPERSET 
- EZ Bar Preacher Curls 4 x 10 
- EZ Bar Overhead Tricep Extensions 4 x 10

SUPERSET 
- Dumbbell Incline Curls 4 x 15 
- Close Grip Incline Bench Press 4 x 10 

SUPERSET 
- Rope Curls 4 x 12 
- Rope Pushdowns 4 x 12 

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

- Great the bar with an underhand grip
- Curl the bar up toward your shoulders, engaging your biceps
- Lower the weight with control

 (10 reps heavy, 10 reps moderate, 10 reps light = 1 set)

Straight Bar Cable Curl

- 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

(10 reps heavy, 10 reps moderate, 10 reps light = 1 set)

Straight Bar Tricep Pushdown

- EZ Bar Preacher Curls 4 x 10 
- EZ Bar Overhead Tricep Extensions 4 x 10

- Keep your elbows on the pad
- Curl the bar up engaging your biceps
- Lower with a slow and controlled movement

EZ Bar Preacher Curl

EZ Bar Overhead Tricep Extension

Superset

- Dumbbell Incline Curls 4 x 15 
- Close Grip Incline Bench Press 4 x 10

- From an incline position 
- Curl dumbbells up towards your shoulders 
- Keep elbows pointed to the floor
- Lower slowly back to starting position

DB Incline Curls

- Grip barbell around shoulder width apart
- Lower bar towards your chest
- Keep elbows tucked to engage triceps
- Press the bar up to starting position

Close Grip Incline Bench Press

- Rope Curls 4 x 12 
- Rope Pushdowns 4 x 12

- 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

- 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

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

W3/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!

Marc

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

W2/D1 Legs

W2/D2 Chest

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

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 💯💪🏼

Izzy

W6/D5 Arms

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 🦾😠

W3/D5 Arms

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