Name: Playbook - Tyrone Woods - Arm Day- 30
Uploaded: 2023-03-17T02:20:04.994Z
Duration: 65 min
Description: Arm Day- 30

- Begin with a dumbbell with shoulder width grip
- Curl barbell towards your shoulders 
- Lower the barbell and repeat

Dumbbell bicep curls

- Keep the rope together the whole movement

Overhead rope tricep extensions

Superset 1

- From an incline position 
- Curl dumbbells up towards your shoulders 
- Keep elbows pointed to the floor and behind your torso
- Lower slowly back to starting position

Dumbbell incline curls

- Lie down on a flat bench with a dumbbell perpendicular to your body 
- Slowly lower dumbbell toward other shoulder
- Engage tricep to get the dumbbell back to starting position

Dumbbell tricep extensions (single)

Superset 2

- As you curl up engage your biceps
- Lower with a slow controlled movement

Machine preacher curl

- Form a diamond with your hands in line with your chest
- Keep your core tight and body straight

Diamond Push-ups

Superset 3

- Use a v-bar attachment and proceed with curls as you would for normal cable curls

V-Bar Cable Curls

- Use an attachment with two grips or tie two grips together
- Grab grips underhand 
- Engage triceps to get the weight down
- Control back to starting position

Cable Tricep extension (Underhand Grip)

Superset 4

Waiter Curls

- In the standing position, start with a barbell in hands with elbows bent stretching the tricep
- Engage triceps as you extend your arms
- Keep core tight

Standing Overhead tricep extension

Superset 5

Arm Day- 30

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

Hamstrings, Glutes, Abs Day- 6

Rest Day- 7

Back Day- 8

Chest Day-9

Arms Day-10

Shoulder Day-11

Leg Day- 12

Active Recovery-13

Rest Day- 14

Back Day- 15

Chest Day- 16

Arms Day- 17

Shoulder/Forearm Day- 18

Legs Day-19

Accessory- 20

Rest Day- 21

Back Day- 21

Chest Day- 22

Arm Day- 23

Shoulder Day- 24

Leg Day- 25

Accessory- 26

Rest Day- 27

Back Day- 28

Chest Day- 29

Shoulder Day- 31

Quads Day- 32

Hamstring/Glutes/Abs Day-33

Accessories - 34

Arm Day- 30

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