Name: Playbook - Aaron Miller - Arm Day Pt. 2
Uploaded: 2021-10-10T21:44:47.702Z
Duration: 50 min
Description: Arm Day Pt. 2

High volume arm day. Hitting biceps and triceps.

Let’s go. 🔥💪🏼

- Grab the E-Z curl bar in the wider than where the curvature forms.
- With the upper arms positioned against the preacher bench pad and the chest against it, hold the E-Z Curl Bar at shoulder length. This will be your starting position.
- As you breathe in, slowly lower the bar until your upper arm is extended and the biceps is fully stretched.
- As you exhale, use the biceps to curl the weight up until your biceps is fully contracted and the bar is at shoulder height. Squeeze the biceps hard and hold this position for a second.
- Repeat for the recommended amount of repetitions.

Machine Preacher Curl

- Start by standing tall, holding a dumbbell in each hand with palms up and keeping your abs engaged to avoid leaning.
- Keeping your upper arm locked to your ribs, bent at the elbow to pull your hands toward your shoulders.
- Slowly lower the dumbbells back to your hips after reaching close to shoulder height.

DB Curls

- Move arm in front of torso and rotate your wrist inwards to curl across body. 
- Curl the dumbbells up while keeping shoulder position locked in place. 
- Lower them back to the starting position while maintaining position with elbow stationary.

DB Across Body Curls

- Begin with your back to the to cable and hands over head, elbows bent 90 degrees
- Pull rope cable so that elbows are straight, slowly return to start
- Keep elbows stationary as you perform the movement.

V-Bar French Press

- Point your elbows to the ceiling 
- Bending at the elbow lower the bar towards your head (I like to go beyond my head for deep stretch)
- Fully extend up contracting your triceps
- Slow abs controlled
- hinge at elbows with minimal shoulder movement

EZ Bar Skullcrusher

- With your hand, grasp a single handle attached to the high-cable pulley using a neutral grip. You should be standing directly in front of the weight stack.
- Now pull the handle down so that your upper arm and elbow are locked in to the side of your body. Your upper arm and forearm should form an acute angle (less than 90-degrees). You can keep the other arm by the waist and you can have one leg in front of you and the other one back for better balance. This will be your starting position.
- As you contract the triceps, move the single handle attachment down to your side until your arm is straight. Breathe out as you perform this movement. Tip: Only the forearms should move. Your upper arms should remain stationary at all times.
- Squeeze the triceps and hold for a second in this contracted position.
- Slowly return the handle to the starting position.
- Repeat for the recommended amount of repetitions.

Arm Day Pt. 2

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