Name: Playbook - Adam Braud - SUNS OUT! | ARM FOCUS
Uploaded: 2023-07-24T16:43:58.116Z
Duration: 75 min
Description: SUNS OUT! | ARM FOCUS

Start by lying down with your hands close together on the barbell.

Lower weight down until it taps your chest.

Extend arms straight back up.

Focus on keeping your legs stable and your low back slightly arched with your core engaged. 

Slow and controlled reps.

Close Grip Bench Press

If your wrists allow it, use a straight bar to do preacher curls. Rest. Then go into kickbacks. I would suggest doing one kickback at a time.

You may have a seated or standing preacher curl. 

Whichever one you have, find a position that allows your elbows to touch the pad yet still extend all the way open. 

Allow the bar to lower, getting a stretch in the biceps. 

Without using momentum, bring the weight back to the starting point.


REPS ARE 10-20 RANGE

Straight Bar Preacher Curl

- From a high plank position, hands under shoulders
- Bend at the elbows lowering your chest towards the floor 
- Elbows should be going back towards your feet and staying close to your body 
- Extend your arms to come back up

Close grip push-up

Preacher Curls + Close Grip Pusuip

Start with cable curls. Be sure to get a good squeeze at the top. Rest 45 seconds then move on to tricep pushdowns. Rest 45 seconds and repeat.

Begin with a bar underhand grip in your hands

Curl bar up towards your chin or forehead. 

Get a big squeeze at the top. The closer you get to your forehead the better. 

Lower down until arms are extended.


REPS ARE 15-20 RANGE

Cable 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.


REPS ARE 15-20 RANGE

Tricep Pushdown

Cable Curls + Tricep Pushdown

Using myo reps on the lateral raise complete all reps given. Rest 45 then move to wrist curls. Rest 45 and repeat

Keep a slight bend at the elbow.

Raise your arms until you reach shoulder height.
 
Lower with a slow and controlled movement.

Do not aid momentum or swing.

Use myo reps to complete. 

Pick a weight that is just slightly too heavy to get the number of reps indicated. 

Taking a break as needed, do as many mini-sets as you need to complete the number of reps given.

REPS ARE 20.

Dumbbell (DB) Lateral Raises

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.

REPS ARE 15-20 RANGE

Barbell Wrist Curls Behind the back

Dumbbell Lateral Raise with Myo Reps + BB Wrist Curls

Balance on your hips with your legs and shoulders off the ground. 

With your hands by your sides, use your core to stabilize you.

Then, pull your knees in and sit up slightly. 

Lower back down under control and repeat.

Tuck Ups

SUNS OUT! | ARM FOCUS

Great arm workout! Forearms not neglected in this one!

Adam

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.

SUNS OUT! | ARM FOCUS

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