Name: Playbook - YoBoyRoy 🤙🏼 - arms (6/25/24)
Uploaded: 2025-04-28T03:42:03.035Z
Duration: 75 min
Description: arms (6/25/24)

Erik

Bailey

Ryan

What’s a good substitute for Preacher Curls?

feeling complete. cok9ng on r6 and in the gym 🏋️‍♂️

Hotsuiko

- Sit down on the Preacher Curl Machine with your selectEd weight
- Place the back of your upper arms (your triceps) on the preacher pad provided and grab the handles using an underhand grip (palms facing up)
- Now lift the handles as you exhale and you contract the biceps
- At the top of the position make sure that you hold the contraction for a second
- The upper arms should remain stationary and on the pad at all times
- Lower the handles slowly back to the starting position as you inhale

Preacher Curls

no rest in between exercises. couple minutes in between sets though

- 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

- 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 movements

no rest in between exercises. but a couple minutes in between sets

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 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

cable movements heavy

- 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

- Set up by attaching a single handle to each of the two low pulley cables and selecting the weight you want to use on each stack
- Grasp each handle with an underhand grip
- Standing in the center of the two pulleys, take a step forward
- Your arms should be fully extended and slightly behind your body
- Keeping your elbows fixed in position, slowly curl your arms up as far as possible
- Squeeze the biceps at the top of the movement, and then slowly lower the weight back to the starting position

Cable Curl burnout

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 (6/25/24)

shoulders (4/28/25)

rest (4/27/25)

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)

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

Jacob 

Awesome, my legs are already shaking 🥲

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

Jake

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

Luca

Chase

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

rest (3/16/25)

back n triceps (3/15/25)

chest n biceps (3/14/25)

Pt for da knee counts as legs at least for me

legs (3/13/25)

great i just ran out of time to do the ab circuit

Henry

shoulders (3/12/25)

Helping me stay fit here in the military thanks Roy

Jean

Never felt a mind muscle contraction with back till today. Great workout to start the morning

back n triceps (3/11/25)

Always terrified when doing ez bar preacher curls but got them done

W chest day and my biceps are pumped for the new week!

arms (6/25/24)

Community

More workouts from YoBoyRoy 🤙🏼