Name: Playbook - The Lost Breed - W5/D5 Arms
Uploaded: 2022-03-03T15:48:23.826Z
Duration: 45 min
Description: W5/D5 Arms

Tanner

Marc

Sent it 🙋‍♂️👍🦸‍♂️🤸

Jarrad

Oscar Castro

Day 5- Arms:  

- Incline DB Curls - 3 x 12
- Spider Curls - 3 x 12 
- EZ Bar Curls - 3 x 12
- High Pulley Cable Curls - 3 x 12
- Rope Pushdowns - 3 x 12 
- Reverse Grip Straight Bar Pushdowns - 3 x 12 
- SA Cable Kickbacks - 3 x 12 each arm 
- Overhead Rope Extension - 3 x 12 

Abs: 3 rounds: (Rest 60 seconds after each round)
- Alt Plank 15 
- Side Plank 20 sec each side 
- Sit Ups 15

- 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

- Support your chest into an incline bench
- Curl the EZ-bar up toward your shoulders keeping your elbows pointed toward the floor
- Lower the bar into a deep stretch in your biceps

EZ-bar spider 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

- Grip handles with your palms up, arms out to a T
- Bend at the elbows curling the handles in toward your head and shoulders
- Slowly extend back to starting position

High Pulley Cable Curls

- 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

- Stand tall, abs engaged and upper arms locked at your sides
- Grab the bar with a reverse grip
- Pull the bar down until your elbows are straight
- Bend the elbows to return to the starting position

Reverse Grip Straight Bar PushDowns

- Bend at the hips with back flat and elbow bent 90 degrees
- Keep arm at your side then extend arm back until parallel with your body
- Lower with control 
- Work both sides

SA Cable Tricep Kickbacks

- 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

3 rounds: (Rest 60 seconds after each round)
- Alt Plank 15 
- Side Plank 20 sec each side 
- Sit Ups 15

- 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

- Keep your hand underneath your shoulder, and feet stacked on top of each other
- Press your hips toward the ceiling to make a straight line from head to toe
- Hold position

Side Plank (R)

Side Plank (L)

- 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

W5/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

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

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

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 🦾😠

W5/D5 Arms

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