Name: Playbook - YoBoyRoy 🤙🏼 - arms (5/24/25)
Uploaded: 2025-07-11T22:36:43.496Z
Duration: 75 min
Description: arms (5/24/25)

Ryan

- 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

- 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

- 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

- 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

- 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

no rest. 3 sets of both exercises. find a weight you can do about 12 reps with and go till failure on every set. no rest.

- 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

Rope Tri Extension

armageddon

Stair Climber

arms (5/24/25)

chest n shoulders (7/12/25)

Long day, felt like I slacked but still got it done

Nathan

Definitely the muscle group I need the most work in!

Donovan

back n delts (7/11/25)

Aidden

Back after 12 days gone. Feels amazing🔥💪🏽

Jorge

arms (7/10/25)

Legs feeling thicccc! I actually love the Bulgarian at the end instead of start. 🪾🪾

bulgarian’s for finisher is a felony roy😭

Jeff

legs (7/9/25)

Was sick for a few days back at it strong

Chase

It was amazing a little busy but for my first time it feels amazing

Rubinson

chest n shoulders (7/8/25)

Kyle

My back feels better than it ever has before

It was my first workout pretty much ever very challenging but i think it was a great start thank you

Connor

back n delts (7/7/25)

rest (7/6/25)

Feeling good for the first time in a while

Lukas 

arms (7/5/25)

Mason

july fourth leg day 🇺🇸

Killer workout, I I love the pump running through my upper chest

Jose

chest n shoulders (7/3/25)

Back is feel thick. Abs felt the intensity

back n delts (7/2/25)

Owen

arms (7/1/25)

Woke up really tired but got it done still

legs (6/30/25)

rest (6/29/25)

chest n shoulders (6/28/25)

back n delts (6/27/25)

arms (6/26/25)

WOOOO LETS GOOOO! This was a really good workout more high volume!

legs (6/25/25)

chest n shoulders (6/24/25)

Mainly by fault. Had to rush it but got it done

I got two different variations of t bar row

back n delts (6/23/25)

rest (6/22/25)

arms (6/21/25)

legs (6/20/25)

Got all new prs today especially bench 💪

chest n shoulders (6/19/25)

Meant to do five stars. My form needs improvement

back n delts (6/18/25)

W workout, had to go lighter today since I’m sick haha, grind don’t stop

arms (6/17/25)

Didn't complete everything - didn't want to fry my legs too bad: got a Spikeball tourney today.

Chris P

legs (6/16/25)

rest (6/15/25)

Got some new pre on incline DB and smith press

Worked out on a cruise ship today. Actually hella nice.

chest n shoulders (6/14/25)

Great back set, really felt the gains today 💪

Antonio

back n delts (6/13/25)

Haven’t done that forearm workout before, got a crazy pump, awesome!

arms (6/12/25)

Stephen

legs (6/11/25)

Bill

chest n laterals (6/10/25)

My triceps are holding me back, i can feel it

I’m really enjoying these workouts! I have to make a couple changes regarding abs and cardio due to rugby training and work but the main portions are FANTASTIC

Freddie

back n delts (6/9/25)

Great day for rest, playing siege, and prayer

rest (6/8/25)

Anthony

Great pump and just all around good good day

arms (6/7/25)

W leg day and I’m glad to start back on the grind after a month hiatus

legs (6/6/25)

Yazeed

chest n delts (6/5/25)

Started rock climbing, so the gym might come second to that this month. Loving the workouts Roy!

back n delts (6/4/25)

Tyler

arms (6/3/25)

We love leg day, haha but first day back into the gym after like 6 months, this is a great app and I’m glad I tried it helps a lot

legs (6/2/25)

rest (6/1/25)

chest n laterals (5/31/25)

I was overweight in my teen years and always hated it. My fitness goal is to never go back to that.

arms (5/24/25)

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