Name: Playbook - YoBoyRoy 🤙🏼 - arms (6/7/24)
Uploaded: 2025-05-24T13:35:36.409Z
Duration: 75 min
Description: arms (6/7/24)

Johnny

heavy weight low reps. focus on each squeeze

go to failure with your curl, then go to failure with that same weight with the front db raise

- 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

- Sit tall with a straight torso and the dumbbells at arms length with the palms of the hand facing in
- While maintaining the torso in a stationary position (no swinging), lift one dumbbell forward and up with a slight bend in the elbows until your arm is parallel to the floor (palm up)
- Pause at the top of the movement before lowering the dumbbell back down to the starting position and repeating with the opposite arm
- Alternating back and forth for time or reps
(R+L= 1 rep)

DB Front Delt Raise

veiny

- 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

- 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

- 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

- 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

no rest in between overhead and curl, but you may rest after each set

- 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 up with your torso upright while holding a bar attachment that is attached to a low pulley using a pronated (palms down) and shoulder width grip
- While holding the upper arms stationary, curl the weights while contracting the biceps as you breathe out
- Continue the movement until your biceps are fully contracted and the bar is at shoulder level
- Hold the contracted position for a second as you squeeze the muscle
- Then, slowly lower the bar back to starting position as you breathe in

Forearm Curl

Superset 2

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 (6/7/24)

arms (5/24/25)

Andrew

Dustin Hurley

legs (5/23/25)

Ryan

chest n laterals (5/22/25)

back n rear delts (5/21/25)

Noah Bittinger

arms (5/20/25)

legs (5/19/25)

Nathan

rest (5/18/25)

chest (5/17/25)

Antonio

Jake

back n rear delts (5/16/25)

Harry

Yazeed

I like this splir way better, this is the way I got most of my gains! Abs are coming back too! Time to cook some Castle strats🫡💪🏽

Jorge

arms (5/15/25)

Peter

legs (5/14/25)

The cable machines at my gym often only have one working side, so need to come up with alternatives on cable heavy days. Otherwise great!

chest n biceps (5/13/25)

it was really good, felt like i actually got a full good workout in

I didn’t have all the necessary equipment so made some substitutions. I enjoyed the workouts, they all had a good amount of movement which I appreciate.

shoulders (5/12/25)

mother’s day (5/11/25)

Just decided to start working out today, I'm definitely feeling it right now

Issiah Swisher

back n triceps (5/10/25)

legs (5/9/25)

Had to take a couple days off due to injury, feels great to be back

Mason

chest n biceps (5/8/25)

shoulders (5/7/25)

back n triceps (5/6/25)

legs (5/5/25)

Chase

star wars day (5/4/25)

Had to make it quick and missed yesterday, but it was great

chest n biceps (5/3/25)

Had to end early bc didn't feel great. Supersets got me feeling like I did the full thing though

Luca

Why cardio lol good workout tho hope to catch a stream soon

Jacob

shoulders (5/2/25)

My back looks like I've got Monty's shield now

First upper since my labrum surgery and man it feels good

back n triceps (5/1/25)

legs (4/30/25)

Had to do rest of biceps at home because gym had more people in it than Roy's streams

chest & bis (4/29/25)

Matthew

Put shrugs with farmers Carry's to end it. Great workout

Erik

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

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

Stephen

back n triceps (4/26/25)

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

back n triceps (4/22/25)

chest n biceps (4/21/25)

easter rest (4/20/25)

legs (4/19/25)

shoulders (4/18/25)

back n triceps (4/17/25)

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

arms (6/7/24)

Community

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