Name: Playbook - YoBoyRoy 🤙🏼 - ARMS (5/8/26)
Uploaded: 2026-06-06T18:40:10.525Z
Duration: 75 min
Description: ARMS (5/8/26)

Ryan

Mason

Dylan

Dustin

supersets! mean do both exercises BEFORE you rest

- 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

incline

squeeze hard towards the upper part of the tricep by the shoulder. mentally focus on squeezing that each time.

Flat Bar 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 bar with an underhand grip
- Keeping the upper arms stationary, exhale and curl the bar until your biceps are fully contracted and the hands are at shoulder level
- Pause at peak contraction before lowering the weight back down to starting position with control

Straight Bar Cable Curls

cables

- Stand tall and grasp the bar with a underhand grip
- Keeping the upper arms stationary, exhale and curl the bar while contracting your biceps
- Continue to raise the bar until your biceps are fully contracted and the bar is at shoulder level
- Hold the contracted position for a brief pause as you squeeze your biceps
- Then, inhale and slowly begin to lower the bar back to the starting position

EZ Bar Curl

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

ez bar

Set a heavy weight and simple curl within your hands. You should feel a burn in your forearms

Forearm Cable Curl

- Stand up with your torso upright while holding a bar attachment that is attached to a low pulley using a pronated (palms down) and shoulder width grip
- While holding the upper arms stationary, curl the weights 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 as you squeeze the muscle
- Then, slowly lower the bar back to starting position as you breathe in

Forearm Curl

forearm

Ab Circuit

ARMS (5/8/26)

REST (6/7/26)

Alex

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

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)

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 (5/8/26)

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