Name: Playbook - YoBoyRoy 🤙🏼 - arms (6/17/24)
Uploaded: 2025-04-29T22:16:19.515Z
Duration: 75 min
Description: arms (6/17/24)

Sam Kleingartner

Erik

Freaking Biceps and triceps are burnt out

Ryan

mentally focus on each contraction. don’t mindlessly lift the weight

- Set an adjustable bench to a 60° angle and lie back against it with a dumbbell in each hand
- Keeping your elbows close to your sides and elbows pointed toward the floor, curl the weights and squeeze your biceps at the top
- Lower the dumbbells to starting position with control

Incline DB Curl

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

Flat Bar TRI Extension

- 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

- 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

- 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

Grab a weight you can do roughly 15 reps. Go to failure and hold the last rep for as long as possible. 

Drop the weight by half and knock out as many reps as you can. holding the last rep for as long as possible.

Drop one more time if you can and do the same. 

Repeat this TWICE after a break

Preacher Curls DROP SET

Forearm Cable Flex

As we enter summer season, I will be doing this routine daily.

aim for 10,000-20,000 steps a day.
you can go for a walk, go for a jog, whatever you’re comfortable with

Daily Steps

At Home Mobility

Been asked to show yall how I warm up for the day. I don’t have a set number of sets/reps, I simply do this routine till I feel loose

At Gym

Ab Circuit

Daily Conditioning

arms (6/17/24)

legs (4/30/25)

Chase

Jake

chest & bis (4/29/25)

Haven’t felt this sore immediately after a workout in a long time. Good variety and gonna hurt like hell tomorrow for golf.

Davis Sims

shoulders (4/28/25)

rest (4/27/25)

Amaru could flying kick me in the back and I wouldn't feel it

Luca

Ending made me realize I’m severely lacking in my core. Great pump otherwise

Stephen

back n triceps (4/26/25)

Harry

Connor

chest n biceps (4/25/25)

It’s a great way for me to start my gym journey

Lars

Didn’t want to do any of it. Did all of it🤝🏻

Jacob 

legs (4/24/25)

shoulders (4/23/25)

missed yesterday so i pulled a double today. body feels massive rn

Mason

back n triceps (4/22/25)

Andrew

chest n biceps (4/21/25)

Dustin Hurley

easter rest (4/20/25)

legs (4/19/25)

Yazeed

shoulders (4/18/25)

back n triceps (4/17/25)

Matthew

Chest pump so good it could flash people like blitz

chest n biceps (4/16/25)

Tobzz

legs (4/15/25)

Triple threat got me ready for a rush plant on kafe with Monty ying and sens

Triple threat got me feeling like ram, fuze, and buck on vert

·:*¨༺ ♱✮Ⓟⓐⓟⓘ✮♱ ༻¨*:·

shoulders (4/14/25)

rest (4/13/25)

Got 10 missed calls from dokkabei after this workout

Was absolutely knackered today, but finka boosted me through

back n triceps (4/12/25)

5 days in a row, not even Castle could stop me

chest n biceps (4/11/25)

First day hitting legs since I hurt my knee. It feels good to be back! 💪

Chris P

Caleb

legs (4/10/25)

shoulders (4/9/25)

Before too long, they'll start calling you Matt Castlebeck

back n tricep (4/8/25)

Parker

chest n biceps (4/7/25)

rest (4/6/25)

legs (4/5/25)

The stair climbing got me typing like in you’re story

Christopher

W shoulder day, me and my boy finna go get plat 3 and em 1

shoulders (4/4/25)

back n triceps (4/3/25)

Used a bunch of smith machines instead of cable cause it was packed. Still completed a workout.

Christian

Incline smiths absolutely fried me, and the ab rollouts were killer

chest n biceps (4/2/25)

Screwed up my knee skating. Skipping RDL's and split squat to avoid further injury. 😭

Thought I’d do a nice little 135 split squat, little did I know it was going to be the worst split squats I’ve ever done, overall great workout

legs (4/1/25)

shoulders (3/31/25)

“Or do you not know that your body is the temple of the Holy Spirit who is in you, whom you have from God, and you are not your own? For you were bought at a price; therefore glorify God in your body and in your spirit, which are God’s.”
- 1 Corinthians 6:19-20

Nathan

rest day (3/30/25)

Had a hard time with the X workouts but I will master it

back n triceps (3/29/25)

Tristan

chest n biceps (3/28/25)

Can see quads bulging through the sweatpants (I promise it's my quads)

legs (3/27/25)

Quintan

Best shoulder pump I’ve had in a long time, wonderful workout

Got new best on db shoulder press let’s go

shoulders (3/26/25)

busy gym today so i had to sub a few things but good workout all around

back n triceps (3/25/25)

Absolutely knackered. Been off the gym for around 2 weeks due to death in the family. Felt so DAM good to be back

chest n biceps (3/24/25)

Romans 15:5-7
“Now may the God of patience and comfort grant you to be like-minded toward one another, according to Christ Jesus, that you may with one mind and one mouth glorify the God and Father of our Lord Jesus Christ.
Therefore receive one another, just as Christ also received us, to the glory of God.”

rest (3/23/25)

Who knew Roy was good at making men struggle to walk.

legs (3/22/25)

shoulders (3/21/25)

Ain't no way me and Ryan have the same b-day 💪

back n triceps (3/20/25)

chest n biceps (3/19/25)

Shayne

Wiley

Great only thing was that I didn’t have the calf dip machine, tried to do it on a similar machine and didn’t really work.

Hunnerism

legs (3/18/25)

shoulders (3/17/25)

“He that dwelleth in the secret place of the Most High Shall abide under the shadow of the Almighty. I will say of the LORD, He is my refuge and my fortress: My God; in him will I trust.”
‭‭Psalm‬ ‭91‬:‭1‬-‭2‬

“For the wages of sin is death, but the gift of God is eternal life in Christ Jesus our Lord” - Romans 6:23

arms (6/17/24)

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