Name: Playbook - Tyrone Woods - Accessories - 34
Uploaded: 2023-03-17T02:20:05.039Z
Duration: 30 min
Description: Accessories - 34

-Grab a barbell with weight
-Roll the barbell forward until failure and then roll it backwards until failure

Barbell Rolls

-Incline 
-Flat
-Decline
-No rest until after the incline is complete

- Angle your arms off the bench to where they decline

Forearm Plate Curl (Decline)

-Lay arms flat on a bench and use forearms to curl up

Forearm Plate Curl (Flat)

- Set bench at an incline and curl up with forearms

Forearm Plate Curl (Incline)

Forearm Plate Circuit

- Start with two Dumbbells
- Curl the weight toward the other arm in a “gas nozzle” grip feeling the contraction in the upper forearm
- Reps per arm

Modified Hammer Curls

- start with an ez bar grip behind your head
- Roll your ribs towards your hips engaging your abs
- Bring your elbows towards your knees
- Slowly return back to starting position

Cable crunches

- Hanging from the bar, keeping your legs extended 
- Raise up while keeping your core tight to form an “L” with your body
- Lower legs back down
- If you can’t keep legs straight, bend knees 90 degrees

Hanging leg raises

Accessories - 34

Andrew

The back is absolutely fried🔥🔥Great workout🤟

Mason

Hardcore back day. Amazing pump throughout.

Back Day-1

Chest is currently cramping up from this workout

Tyrone Woods

Chest Day-2

Arm Day-3

Shoulder Day-4

Quads Day-5

Accessories - 34

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