Name: Playbook - YoBoyRoy 🤙🏼 - ARMS (6/1/26)
Uploaded: 2026-06-06T18:40:10.408Z
Duration: 75 min
Description: ARMS (6/1/26)

Dustin

Joseph

- 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

- 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

Neutral Grip Preacher Curl

- 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

- Stand with the feet shoulder-width apart and grasp the bar with a semi-pronated grip (overhand and in)
- Lift the bar directly over your head with the arms fully extended
- Keeping the elbows in a fixed position, bend the elbows to slowly lower the bar behind your head until your triceps are as stretched as possible
- Extend the elbows, bringing the bar back up to starting position and flexing the triceps hard in the top position

EZ-Bar Standing Overhead Tricep Extension

Forearm Cable Flex

- Grasp an overhead bar and hang at arms length
- Holding the upper body steady, keeping both legs nearly straight, raise both legs forward and up until your body forms a 90 degree angle
- Pause at peak contraction before slowly lowering both legs back to the starting position with control

Hanging Leg Raise

- Start kneeling with wheel in front of you, directly under shoulders
- Engage your core and roll the wheel forward, stretching your body into a straight position
- After a pause at the stretched position, roll the wheel back in towards your knees returning to the starting position

Ab Wheel Rollouts

ARMS (6/1/26)

REST (6/7/26)

Alex

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)

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)

Dylan

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)

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 (6/1/26)

Community

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