Name: Playbook - YoBoyRoy 🤙🏼 - arms (6/12/25)
Uploaded: 2025-07-11T22:36:43.405Z
Duration: 75 min
Description: arms (6/12/25)

Ryan

Mason

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

Donovan

make sure you’re taking everything to failure if not right up to it. your body is growing in those struggles. the rest is just warm up and moving blood around. mentally push yourself to hit more reps or go up in weight

- 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

- Sit in an upright position, holding a dumbbell in each hand at arm's length with a neutral grip (palms facing in)
- Keeping the upper arm stationary, curl one dumbbell up until your bicep is fully contracted and the dumbbell is at shoulder level
- Pause at peak contraction before lowering the dumbbell back down to starting position with control
- Repeat with the opposite arm
- Alternating back and forth for the desired number of reps

Alt Seated 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

Forearm Cable Flex

- Stand next to a cable pulley machine with the handle attachment adjusted to the lowest setting
- With the outside arm, reach across your body, grab the handle
- Grip the machine with your inside arm for support
- Place your feet close to the pulley machine, allowing you to lean away from the machine
- Keeping a slight bend in the elbow, raise the handle laterally until even with the shoulders
- Pause at peak contraction, before lowering the weight back to starting position with control
- Complete desired reps then repeat on the opposite side

Leaning Cable Lateral Raise

Tri Extension

- 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 in a push up position, hands slightly forward of body
- Bend elbows until forearms are flat on the floor 
- Engage core and keep a neutral spine
- Press up to starting position

Tricep plank press

arms (6/12/25)

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!

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)

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)

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 (6/12/25)

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