Name: Playbook - The Lost Breed - W4/D5 Arms
Uploaded: 2022-03-03T15:32:22.405Z
Duration: 45 min
Description: W4/D5 Arms

Marc

Jarrad

Kevin

Izzy

Clarence

Day 5- Arms:

SUPERSET
- Rope Overhead Tricep Extension 5 x 15 
- Rope Curls 5 x 15

SUPERSET 
- DB Skull Crushers 4 x 10 
- Overhead DB Extension  4 x 10

SUPERSET 
- EZ Bar Curls 4 x 8 
- Incline DB Curls 4 x 12 

SUPERSET 
- Dips 4 x failure 
- Chin Ups 4 x failure 

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

- Rope Overhead Tricep Extension 5 x 15 
- Rope Curls 5 x 15

- 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

- 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

Superset

- DB Skull Crushers 4 x 10 
- Overhead DB Extension  4 x 10

- 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

- 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

- EZ Bar Curls 4 x 8 
- Incline DB Curls 4 x 12

- Hold the bar underhand grip with both hands
- Curl bar up towards your shoulders
- Lower to starting position

EZ Bar Cable Curls

- 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

- Dips 4 x failure 
- Chin Ups 4 x failure

- 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

- Hold the bar with your palms facing you
- Pull up engaging your back 
- Go up until your chin goes past the bar
- Lower with control

Chin-ups

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

W4/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

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

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 🦾😠

W4/D5 Arms

Community

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