Name: Playbook - Alan Willinger - Big and Strong: Arms 2
Uploaded: 2024-02-27T13:56:54.634Z
Duration: 45 min
Description: Big and Strong: Arms 2

This is your 2nd arm day for the week. This is not a heavy day. We are focusing on higher reps to break down the muscle.

Seated overhead press 4x15
Db curl 4x10
Db skull crushers 4x15

Ez bar skull crusher 3x15
Hammer curl 3x12
Side raise 3x12

Reverse fly 3x12
Underhand tricep extension 3x15
Bb curl 3x10

- With back supported hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position

Dumbbell seated shoulder press

- Begin with a dumbbell in both hands
- Curl dumbbells towards your shoulders 
- Slowly lower down until arms are extended

Dumbbell bicep curls

- Arms extended above shoulders a dumbbell in each hand
- Bend at the elbow lowering the dumbbells towards your head
- Fully extend up contracting your triceps

2 arm dumbbell skull crushers

Circuit A

- Lying back with your arms extended above your shoulders
- Bend at the elbow lowering the EZ-bar toward the top of your head
- Extend your arms back up to starting position

EZ-bar skull crushers

- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your bicep as you curl

Dumbbell hammer curl

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell side raise

Circuit B

Hip hinge while keeping your spine neutral 

Keep a slight bend in your elbows as you raise the dumbbells up to shoulder height

Lower back under control

Dumbbell Rear Delt Fly

Grip the handle with your palms up

Keep your elbow tight to your body as you extend your arm to a straight position 

Squeeze your tricep at the bottom

Underhand Cable Tricep Extension

- With a barbell in your hands and your palms facing up
- Curl bar toward shoulders
- Lower back down slow and controlled

Big and Strong: Arms 2

More workouts from Alan Willinger