Name: Playbook - YoBoyRoy 🤙🏼 - arms (7/17/24)
Uploaded: 2025-06-13T12:42:20.689Z
Duration: 75 min
Description: arms (7/17/24)

Erik

Ryan

shoulders included 😎 minimal rest. don’t take long breaks. enjoy the pump

- 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

- 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

- 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 next to a cable pulley machine with the handle attachment set on 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
- Maintaining a slight bend in your working elbow, raise the handle laterally up to shoulder height
- Pause at full contraction, before lowering the handle to the starting position with control
- Complete desired reps then repeat on the opposite side

Cable Lateral Raise

- 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

- Hold the bar forward off the shoulders with hands just wider than shoulder-width apart, wrists stacked over your elbows
- Keep your core braced and eyes looking straight ahead
- Press the bar directly overhead in alignment with the mid-foot 
- Lower the bar back down to the starting position with control

Barbell Shoulder Press

alternative is regular dips, just add enough weight via a belt to make it 6 hard reps worth.

Seated Dips

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 (7/17/24)

chest n shoulders (6/14/25)

Aidden

back n delts (6/13/25)

Mason

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

Donovan

arms (6/12/25)

Stephen

legs (6/11/25)

Bill

chest n laterals (6/10/25)

Chase

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!

Chris P

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.

Nathan

back n delts (5/30/25)

Luca

arms (5/29/25)

Hunter

legs (5/28/25)

First time taking the gym seriously I hope to improve with your course Roy

Cesar

Absolutely pushed myself today feeling stronger

chest n laterals (5/27/25)

back n delts (5/26/25)

rest (5/25/25)

arms (5/24/25)

Andrew

Dustin Hurley

legs (5/23/25)

chest n laterals (5/22/25)

Geeze good session after week off the gym

Harry

back n rear delts (5/21/25)

Noah Bittinger

arms (5/20/25)

legs (5/19/25)

rest (5/18/25)

chest (5/17/25)

Antonio

Jake

back n rear delts (5/16/25)

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

chest n biceps (5/8/25)

shoulders (5/7/25)

back n triceps (5/6/25)

legs (5/5/25)

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

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

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

arms (7/17/24)

Community

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