Name: Playbook - The Lost Breed - W7/D4 Arms
Uploaded: 2022-03-01T02:19:45.795Z
Duration: 45 min
Description: W7/D4 Arms

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
*Go as heavy as you can while keeping safe form
*For your heavy sets, it may be best to ask for a spot

2. Weighted Dips: 4 x 8-12 reps 
(Increase weight after each set)

3A. Overhead Rope Extension: 4 x 8-12 reps (Increase weight after each set)

3B. DB Kickbacks: 4 x 10-12 reps each arm
(Increase weight after each set)

4. BB Preacher Curls: 4 x 8-10 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

5. DB SA Preacher Curls: 10,8,6,6 each arm
(Increase weight after each set)

6A. BB Curls: 4 x 8-10 
(Increase weight after each set)

6B. High Pulley Cable Curls: 4 x 10-12 
*Choose a moderate to heavy weight

- 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
*Go as heavy as you can while keeping safe form
*For your heavy sets, it may be best to ask for a spot

Close Grip Bench Press

- 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)

Weighted Dips

3A. Overhead Rope Extension: 4 x 8-12 reps 
(Increase weight after each set)

3B. DB Kickbacks: 4 x 10-12 reps each arm 
(Increase weight after each set)

- 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

- 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

DB Kickback

Superset

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

BB Preacher Curls

- 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)

SA DB Preacher Curl

6A. BB Curls: 4 x 8-10 
(Increase weight after each set)

6B. High Pulley Cable Curls: 4 x 10-12 
*Choose a moderate to heavy weight

- 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

(Increase weight after each set)

BB Curl

- 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

*Choose a moderate to heavy weight

High Pulley Cable Curls

W7/D4 Arms

Marc

W1/D1 Back

Kevin

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!

W7/D4 Arms

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