Name: Playbook - Adam Braud - Arms (lighter day / active recovery) | 9/14/2022
Uploaded: 2022-12-27T20:23:02.720Z
Duration: 60 min
Description: Arms (lighter day / active recovery) | 9/14/2022

A GREAT session to end the week. Active recovery with some slight gainz. Feeling strong!

Mikel

This is an active recovery day. You can do what you like but the arm portion given is to hit some pump work and fill some gaps. Have fun. Take it easy.

Pull your shoulders to your ears. Do not use momentum from the hips to do this. 

Focus on pulling up and pausing, lowering slowly.

Db Shrugs

Hold a barbell in your hands with your palms facing up.

Curl the bar toward your chin or higher, being sure to squeeze at the top.
 
Lower back down with a slow and controlled motion.

Barbell Bicep Curls

Stand at a cable stack and pick the handle programmed or the one you prefer. 

Leaning forward slightly, pull your elbows to your sides and lock them into place. 

Extend your arms as far as you can and pause a sec. 

Return weight to starting point without moving your elbows. 

Repeat.

Tricep Pushdown

Standing with a barbell behind your back, allow the weight to descend as your hands open. 

Using your forearms and grip close your hands and curl your wrists as high as possible.

Barbell Wrist Curls Behind the Back

Arms (lighter day / active recovery) | 9/14/2022

Great arm workout! Forearms not neglected in this one!

Adam

SUNS OUT! | ARM FOCUS

Well haven’t been lifting in a year so it was tuff but I grinned through it

Zanto

LEGS | GLUTES & QUADS FOCUS

UPPER | BACK THICKNESS & UPPER PECS

Dear god, please give me the strength to walk up and down stairs.

Logan

WHEELS | QUADS & HAMS FOCUS

UPPER | CHEST & BACK FOCUS

I wasn’t able to do everything because I’m using my garage equipment. Squat rack, dumbbells, etc. but man it got me sore and it was fantastic.

Arms (lighter day / active recovery) | 9/14/2022

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