Name: Playbook - YoBoyRoy 🤙🏼 - ARMS (5/17/26)
Uploaded: 2026-06-06T18:40:10.480Z
Duration: 75 min
Description: ARMS (5/17/26)

Finished the end circuit got me such a good pump I couldn’t get my arms out of my sleeves 😂

Daniel

Dustin

Dylan

- Lying on the incline bench, hold a dumbbell in each hand at arms length
- Keeping the upper arm stationary, curl the dumbbells up until your biceps are fully contracted and the dumbbells are at shoulder level
- Pause at peak contraction before lowering the dumbbells back down to starting position with control

Incline DB Curls

- Select your desired weight and sit on the edge of an incline bench
- To get into position, lay back and keep the bar close to your chest
- Once you are supine, press the weight to lockout
- Keeping your elbows completely fixed in place, slowly lower the bar down until it's almost touching the top of your head
- Pause, and then slowly extend the arms back up to the starting position

Skull Crusher

- Stand tall, grasping the dumbbells with palms facing the center of your body
- Keeping your elbows close to your body
- Curl one dumbbell toward your shoulder,  
- Pause at full contraction, then lower the dumbbell back down to starting position with control
- Repeat on the opposite side
- Alternating back and forth for time or reps

(R+L= 1 rep)

Alternating Hammer Curls

With the JM Press, you’re looking to bring the bar to the chin/neck area. Hinge at the elbows. Feel in the lower tricep by your elbow. Lock it out

JM Press

- Set the dual adjustable pulleys to the appropriate height and adjust the weight
- The pulleys should be above your head
- Facing into the machine, grab the left pulley with your right hand and the right pulley with your left hand, crossing both arms in front of you
- Keeping your core braced, your head and chest up, extend through the elbows to press the handles down across your body and out to your sides
- Pause at full contraction of your triceps before returning the handles to the starting position with control by bending your elbows

Cross Cable Tri Extension

- Set up a cable pulley machine so the pulley system is positioned at the lowest setting
- Stand in front of the low cable pulley and grasp the rope attachment with a neutral grip (palms facing in)
- Keeping the upper arms stationary, exhale and curl the rope, while contracting your biceps
- Continue to raise the rope until your biceps are fully contracted and the hands are at shoulder level
- Hold the contracted position for a brief pause as you squeeze your biceps
- Then, inhale and slowly begin to lower the rope back to the starting position

Rope Curl

- Set up a cable pulley machine so the pulley system is positioned at the highest setting
- Grasp the rope attachment with a neutral grip (palms facing in)
- Standing upright with the torso straight, bring the upper arms close to your body and perpendicular to the floor (The forearms should be pointing up towards the pulley)
- Keeping the upper arm stationary, push the rope down as you bring each side of the rope to the side of your thighs (At the end of the movement the arms are fully extended and perpendicular to the floor)
- Pause at peak contraction before flexing at the elbows, lowering the weight back to starting position with control

Cable Rope Tricep Extension

no rest 120reps

ARMS (5/17/26)

Alex

REST (6/7/26)

Ryan

BACK (6/6/26)

ARMS (6/5/26)

Maybe once my shoulder gets better it’ll be a 5/5

W work out chest pump goes hard and the shoulders feel good

CHEST (6/4/26)

Changed hack squads for leg press we don’t have a hack squad machine at my gym

LEGS (6/3/26)

BACK (6/2/26)

Joseph

ARMS (6/1/26)

REST (5/31/26)

Lars

CHEST (5/27/26)

Honestly it was a good leg day. Usually I hate bulg squat but I enjoyed this one

LEGS (5/29/26)

BACK (5/28/26)

ARMS (5/27/26)

A great lineup as always. Not a huge fan of the shoulder heavy days but that’s because I’m coming back from a shoulder injury

CHEST (5/26/26)

LEGS (5/25/26)

REST (5/24/26)

10/10, totally zoned out on the rows and pushed more than usual

Mason

BACK (5/23/26)

ARMS (5/22/26)

CHEST (5/21/26)

LEGS (5/20/26)

REST (5/19/26)

Substituted T Bar for bent over row and cross back for straight arm pull down, it was 🤌🏻

BACK (5/18/26)

CHEST (5/16/26)

LEGS (5/15/26)

BACK (5/14/26)

ARMS (5/13/26)

Marley

CHEST (5/12/26)

I’m just getting back and it feels great

Rhett

The hardest part was walking out of the gym

LEGS (5/11/26)

REST (5/10/26)

BACK (5/9/26)

ARMS (5/8/26)

Almost dropped the weight on myself with the BD shoulder press 😂

CHEST (5/7/26)

Had a bad personal day and it led into my lift. But I got it done

LEGS (5/6/26)

Love that kinda workout all isolating movements

BACK (5/5/26)

First day back since running a marathon, felt great

ARMS (5/4/26)

REST (5/3/26)

Liam

Pushed harder than before and felt so good

CHEST (5/2/26)

LEGS (5/1/26)

BACK (4/30/26)

ARMS (4/29/26)

CHEST (4/28/26)

First leg day in a while ive actually felt good muscle activation in a while

LEGS (4/27/26)

REST (4/26/26)

BACK (4/25/26)

ARMS (4/24/26)

Much needed therapy after a hard day. God id good 🙏

ARMS (5/17/26)

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