Name: Playbook - The Lost Breed - W7/D5 Arms
Uploaded: 2022-03-03T17:54:32.567Z
Duration: 45 min
Description: W7/D5 Arms

Those barbell curls tho! Feeling strong everywhere

Tanner

Marc

Jarrad

Nandio

daryn

Day 5- Arms: 

- Rope Curls 3 x 12 + 10 + 8 (12 w/ lightweight, 10 w/ moderate weight, 8 w/ heavyweight = 1 set)
- Overhead Rope Tricep Extensions 3 x 12 + 10 + 8  (same format as above) 
- BB Curls 4 x 8 + 8 (8 reps wide, 8 reps close = 1 set) 

SUPERSET W/
- Close Grip Bench Press 15,12,10,8 (increasing weight with each set) 
- DB Kickbacks 4 x10 each arm

- High Pulley Cable Curl 4 x 15
- Dips 4 x failure  

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

- 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

(Done as a dropset 12 w/ lightweight, 10 w/ moderate weight, 8 w/ heavyweight)

Rope Cable Curl

- 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

(Done as a dropset 12 w/ lightweight, 10 w/ moderate weight, 8 w/ heavyweight)

Overhead Tricep Rope Extensions

- 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

(8 reps wide, 8 reps close)

BB Curls

- Close Grip Bench Press 15,12,10,8 (increasing weight with each set) 
- DB Kickbacks 4 x10 each arm

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

Close Grip Bench Press

- 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 Kickbacks

Superset

- 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

- 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

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

W7/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

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

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 🦾😠

W7/D5 Arms

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