Playmakers Sport Performance

Strength & Conditioning, General Fitness, Bodybuilding
Coach
Travis Grimes

Total body program focused on filling the sleeves (4 days per week)

Features
4 sessions per week
Must use App app to view and log training
Program Training
sample week banner image
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Sample Week
Week 1 of 4-week program
Monday
Arm Farm: Week 1 Day 1

A1

Bench Press

8, 6, 4, 2, 15 @ 60, 70, 80, 85, 60 %

A2

DB Bicep Curls

5, 5, 5, 5, 10

B

Shoulder Press

5 x 10

C1

Rear Delt Flyes

4 x 15

C2

Skull Crushers

4 x 15

C3

Barbell Bicep Curl

4 x 5

D

Back Squat

3 x 5 @ 60, 65, 70 %

E1

Reverse Grip Barbell Curl

4 x 10

E2

Tricep Pushdown

4 x 25

Tuesday
Arm Farm: Week 1 Day 2

A1

Weighted Chin Ups

4 x 3

A2

Good Morning

4 x 8

B

1-Arm DB Row

5, 5, 8, 8

C1

Barbell Row

3 x 10

C2

Barbell RDL

3 x 10

D1

Band Pull-Apart

3 x 20

D2

DB Shrug

3 x 20

D3

DB Concentration Curl

3 x 10

E

Bench Dips

3 x 15

Thursday
Arm Farm: Week 1 Day 3

A1

Bench Press

5, 3, 2, 1, 1, 1 @ 60, 70, 80, 90, 90, 90 %

A2

Barbell Bicep Curl

5, 5, 5, 10, 10, 10

B

Incline DB Bench Press

5, 5, 10, 10

C

Back Squat

3 x 3 @ 60, 70, 80 %

D1

Standing DB Press

10, 12, 15

D2

Barbell Shrug

10, 12, 15

D3

DB Lateral Raise

10, 12, 15

E1

Close Grip Bench Press

4 x 10

E2

DB Bicep Curls

4 x 5

E3

Tricep Pushdown

4 x 10

Friday
Arm Farm: Week 1 Day 4

A1

DB Pullover

3 x 8

A2

Barbell 21s

3 x 21

B

Chest-Supported DB Row

5, 5, 10, 10, 15, 15

C1

Barbell Shrug

4 x 10

C2

Rear Delt Flyes

4 x 20

D1

DB RDL

3 x 10

D2

Alternating DB Hammer Curl

3 x 20

E1

Banded Tricep Pushdown

3 x 25

E2

DB Bicep Curls

3 x 10

Arm Farm