Name: Playbook - YoBoyRoy 🤙🏼 - arms (7/10/25)
Uploaded: 2025-12-08T02:32:16.820Z
Duration: 75 min
Description: arms (7/10/25)

Aidden

Back after 12 days gone. Feels amazing🔥💪🏽

Jorge

Ryan

Alex

few exercises so be sure to hit abs today. don’t neglect your core 😎

- curl up and slowly release back down, repeat 
- Adjust the seat on the preacher bench so that your upper arms sit comfortably on the padding when seated
- Sit on the preacher bench, placing your upper arm about shoulder-width apart on the pad, and grip the bar with the arms extended, using a semi-supinated grip (palms up and in)
- Curl the bar upward until the biceps are fully contracted, your forearms are perpendicular to the floor
- Pause at peak contraction, before slowly lowering the weight back down to starting position

EZ-Bar Preacher 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

- 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

- Sit tall with a straight torso and the dumbbells by your side at arms length with the palms of the hand facing in
- While maintaining the torso in a stationary position (no swinging), lift the dumbbells laterally to your sides with a slight bend in the elbows and the hands slightly tilted forward as if pouring water in a glass
- Continue to go up until you arms are parallel to the floor
- Pause at the top of the movement before lowering the dumbbells back down to the starting position

Lateral DB Raise

- do 3 sets of 8 hard reps. then finish with two drop sets. this means u drop the weight and accomplish what you can. then drop the weight again and do what you can. 

- Set up a cable pulley machine so the pulley system is positioned at the highest setting
- Grasp the rope attachment with a neutral grip (palms facing in)
- Standing upright with the torso straight, bring the upper arms close to your body and perpendicular to the floor (The forearms should be pointing up towards the pulley)
- Keeping the upper arm stationary, push the rope down as you bring each side of the rope to the side of your thighs (At the end of the movement the arms are fully extended and perpendicular to the floor)
- Pause at peak contraction before flexing at the elbows, lowering the weight back to starting position with control

Cable Rope Tricep Extension (drop set)

don’t rest till you’ve completed all of them

- Lying on your back, hands on the ground at your sides or tucked under the glutes for support
- Keeping your legs straight, raise them up until you form a 90° angle with your upper and lower body
- Lower your legs slowly, stopping them just short of resting on the floor

Lying Leg Raises

- Start in a solid side plank position, the feet stacked on top of each other and the elbow below the shoulder
- Rotate the body and hips toward the floor, bringing the top hand under the body and reach through the window between your body and the floor
- Bring the body slowly back to the starting position and reach the hand towards the ceiling
- Complete desired reps then repeat on the opposite side

Side Plank Reach Through

- Sit down, holding a medicine ball
- Begin the exercise by leaning back slightly to where you have to hold yourself up with your abs
- Next, twist your torso and bring the medicine ball to one side
- Twist your torso and bring the medicine ball to the opposite side
- Alternating back and forth for time or reps

Med Ball Russian Twists

- Lay down on your back with your lower back pressed into the ground
- Place your fingertips near your ears, elbows pointed out
- Bring your legs up into a table top position (knees and hips bent to 90°)
- Engage your core and raise your shoulder blades off the floor
- Straighten the right leg long while turning the upper body left, bringing your right elbow toward the left knee (twist through the core and lead with the shoulder rather than your elbow)
- Switch and repeat on the opposite side
- Alternating back and forth for desired time or reps

Bicycles

ab circuit 2

arms (7/10/25)

PULL (12/8/25)

REST or ABS (12/7/25)

LEGS (12/6/25)

Justin

PUSH (12/5/25)

rest or abs (12/4/25)

Nathan

PULL (12/3/25)

Leg day got me limping back the barracks.

Chance Willett

LEGS (12/2/25)

Excellent lift Gentlemen mmhmm mmhmm mmhmm

Daniel

Christina

PUSH (12/1/25)

rest or abs (11/30/25)

First lift after Thanksgiving.  Holy sugar

Ronnie

PULL (11/29/25)

SPLIT UPDATE (rest day) (11/28/25)

arms n shoulders (11/27/25)

The 20 reps are lethal.
I’ve algo been wanting to say, I’ve been incorporating some exercises tonthe routines to replace some of them. Just a different variation of the same part of the legs to I’m working.

Yazeed

legs (11/26/25)

Seth

Just one those days where everything felt heavy

chest n shoulders (11/25/25)

Had to skip a couple days last week due to gym being closed to get new equipment. Great workout starting to get some solid form and work up on the weight. As mentioned got some new equipment so I shouldn’t have to do any alternate workouts anymore.

Tristen

back n delts (11/24/25)

rest day (11/23/25)

First workout on the app and safe to say best workout I’ve had in a while.

Took a break but this was great to end the week and get rolling on Monday

arms n shoulders (11/22/25)

Razza

legs (11/21/25)

Montana

Crazy set today, I’m actively benching 225 now!

Mason

chest n shoulders (11/20/25)

back n delts (11/19/25)

Anazing pump got me feeling stronger every day

Roland

arms n shoulders (11/18/25)

rest (11/17/25)

What a gruelling workout, perfect in every way

legs (11/16/25)

chest n shoulders (11/15/25)

back n delts (11/14/25)

arms n shoulders (11/13/25)

Joshua Caithness

legs (11/12/25)

Gotta be one of the nastiest pumps ever, and hit 225 bench on this one

chest n shoulders (11/11/25)

Fuck yes. First popper session back. Feels damm good

Harry

back n delts (11/10/25)

rest (11/9/25)

Drackit

arms n shoulders (11/8/25)

Beautiful workout Roy, would love to see more workouts in rotation, but this was amazing

Lars

legs (11/7/25)

chest n shoulders (11/6/25)

Holy balls never pushed myself to failure so hard

Lucas

back n delts (11/5/25)

arms n shoulders (11/4/25)

legs (11/3/25)

rest day (11/2/25)

Miguel

Love this app its made working out so much easier

Shoulders are sore after the triple threat

chest n shoulders (11/1/25)

back n delts (10/31/25)

Dustin

Jesus what a pump . That cruise my wife and I are going on next year ain't gonna be ready . God bless you Roy and have a great weekend

arms n shoulders (10/30/25)

legs (10/29/25)

Loving the pumps . Been double layering my clothes to workout and I'm burning through it . Love you Roy

Invader

chest n shoulders (10/28/25)

Kyle

back n delts (10/27/25)

rest (10/26/25)

Crazy pump today and got work straight after

arms n shoulders (10/25/25)

Hit a PR on the RDLS 🙌🏽 
Thank you prettiest princess 💖

legs (10/24/25)

I love chest day it’s the best and this workout was amazing i feel it so much

chest n shoulders (10/23/25)

That work out was amazing and definitely felt it

Cody

back n delts (10/22/25)

Hunter

arms n shoulders (10/21/25)

That last standing calf raise had me holding my self off the ground to give my legs time to work again.

Brian

First time using the app and your wonderful tutorials. Biggest reason why I haven’t started sooner, didn’t want to look like a doofus. Started 24hr fasting this weekend and now following your plan! I’m excited to continue this journey and push my limits! Thank you Roy for the inspiration you give us all!

Brayden

First workout on the program and that was a very fun leg day.

arms (7/10/25)

Community

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