Name: Playbook - Adam Swanson - W1/D5 ARMS/CARDIO
Uploaded: 2023-05-07T17:44:41.401Z
Duration: 60 min
Description: W1/D5 ARMS/CARDIO

WEEK 1 - DAY 5

Make sure to rate and leave a comment on this workout to let me know how you liked it!💪🏼

Stay connected with me on Instagram and share your progress with me @Dvtraining #DVT365

*Reps Are PER ARM*

- Palms facing forward at all times.
- Shoulders/Upper Arm locked into place.
- Hinge at your elbows and allow your biceps to do all the work.
- Squeeze at the top and follow down into a full stretch.

Standing Alternate DB Curls

- Lock your shoulders into place.
- Do not move the upper part of your arm at all throughout the entire movement.
- Hinge at the elbows to keep all tension on the triceps.
- Keep your elbows in tight and do not flare them out.

Seated DB Overhead Extension

Biceps/Triceps Compound Set #1 🔥

- Squeeze HARD at the top for 1-2 seconds on every rep.
- Lock your shoulders/upper arms into place. 
- No swinging.
- Hinge at the elbows and just use your biceps and tops of forearms to move the weight up and into a squeeze.

Standing DB Hammer Curls

- Start with your arms angled behind your head towards the back wall.
- Lock your shoulders/upper arms into place.
- Just hinge still the elbows allowing your triceps to control the weight down into a full stretch.
- Press into a full lock out to squeeze your triceps at the top.

Lying DB Skullcrushers

Biceps/Triceps Compound Set #2 🔥

*Squeeze for 2 seconds at the top of each rep*
*Reps are PER arm*

- Set a bench up at a high incline.
- Drive your elbow into the bench close to the top.
- Use the bench as a counterforce as yours control the DB up and down trying to isolate your biceps.
- Keep your shoulders behind the bench.

One Arm Standing Preacher Curl

- Bend over at a 90 degree angle.
- Tuck your shoulders and elbows in and to your sides. 
- Hinge at your elbows while holding the DB’s with a pronated grip (keep your knuckles facing forward).
- Fully extend at the top and feel the squeeze on the inside head of your triceps.
- If It feels awkward holding the DB’s with your knuckles forward, resort to a natural grip.

Pronated DB Kickbacks

Biceps/Triceps Compound Set #3 🔥

*Add weight on your lap if you are doing more than 15 of these every set.*

- Place your hands on the front edge of the bench just outside hips
- Move forward off the bench with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back 
- Extend your arms engaging your triceps back to starting position

Bench dips

Choose your favourite piece of cardio equipment and try to keep your heart rate between 120-150 BPM.

Favourite Cardio

W1/D5 ARMS/CARDIO

Carrie Bechard

W1/D1 LEGS/CARDIO

great workout!!! great way to start the week!!👍😤💪🔥

W1/D5 ARMS/CARDIO

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