Name: Playbook - YoBoyRoy 🤙🏼 - ARMS (5/27/26)
Uploaded: 2026-06-06T18:40:10.433Z
Duration: 75 min
Description: ARMS (5/27/26)

Ryan

Dylan

Dustin

slow and controlled. really lengthen the muscle with each eccentric movement

- curl up and slowly release back down, repeat 
- Adjust the seat on the preacher bench so that your upper arms sit comfortably on the padding when seated
- Sit on the preacher bench, placing your upper arm about shoulder-width apart on the pad, and grip the bar with the arms extended, using a semi-supinated grip (palms up and in)
- Curl the bar upward until the biceps are fully contracted, your forearms are perpendicular to the floor
- Pause at peak contraction, before slowly lowering the weight back down to starting position

EZ-Bar Preacher Curls

- grasping the bar at arms length in front of you, with an overhand grip
- Keeping the upper arm stationary, curl the barbell up until your biceps are fully contracted and the bar is at shoulder level
- Pause at peak contraction before lowering the bar back down to starting position with control

Reverse Grip Pre-Loaded Bar Bicep Curls

- 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 attachment with an underhand grip
- Keeping the upper arm stationary, exhale and curl the attachment until your bicep is fully contracted and the hand is at shoulder level
- Pause at peak contraction before lowering the weight back down to starting position with control
- Complete desired reps then repeat on the opposite side

Single Arm Cable Curls

- Set the machine seat so that the handles are even with your elbows
- Sit tall on the machine, bending your arms behind you to grasp the handles with a neutral grip (palms facing in)
- Press the handles downward with equal pressure until both arms are fully extended
- Pause and squeeze at peak contraction before flexing the elbows, lowering the weight back to starting position with control

Plate Loaded Tricep Dips

- Attach a rope to the bottom pulley of the cable machine
- Grasp the rope with both hands, turn your back to the machine, holding the rope with your elbows in close to your head and the arms bent, knuckles aimed at the machine
- Exhale as you press the cable rope forward and up, extending your arms 
- Pause and contract the triceps before flexing at the elbows, lowering the weight back to starting position with control

Overhead Tri Extensions

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

Ab Circuit

ARMS (5/27/26)

Alex

REST (6/7/26)

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)

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)

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

Daniel

ARMS (5/17/26)

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 (5/27/26)

Community

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