Name: Playbook - Andrei Deiu - Arms
Uploaded: 2022-09-30T21:33:29.159Z
Duration: 45 min
Description: Arms

El-MORADO

Rohai

Josue

Hussein

Ahsan Akhtar

Pierre

I was already using your 3d application. Now this application is improved, only the photo of the meals is missing.

Oscar

- Preacher curls 4 x 10

Superset
- DB skull crushers  3 x 12
- Barbell curls 3 x 10

Superset
- Cable single arm reverse grip tricep extension 3 x 10 (each arm)
- Cable single arm bicep curl 3 x 10 (each arm)

Superset
- Tricep pushdowns 4 x 14,12,10,F
- Cable hammer curl 4 x 14,12,10,F

- Place your elbows on the machine and lengthen your arms 
- Pull the handlebars up as you press your triceps against the padding 
- Squeeze into your biceps at the top

Machine Preacher Curls

- DB skull crushers  3 x 12
- Barbell curls 3 x 10

- Extend arms so they are at a 45 degree angle from your face 
- Bend at the elbows as you rotate the weights so your palms are facing each other 
- Lengthen the arms back to your starting position and squeeze into your bicep 
- Keep the elbows steady and move from there

DB Skull Crushers

- Place hands a little wider than shoulder width 
- Squeeze elbows into the midline of the body 
- Curl the bar up and squeeze into your biceps 
- Hold for 2s at the top of the curl

Barbell Curls

Superset

- Cable single arm reverse grip tricep extension 3 x 10 (each arm)
- Cable single arm bicep curl 3 x 10 (each arm)

- Stand with feet slightly narrower than hips distance and grab the cable with your palm facing up 
- Keep the elbow pulled into your side body and create a 45 degree angle  
- Pull the cable down and lengthen the arm to contract the tricep 
- Hold the contraction for about 2s
- Complete desired reps then repeat on the opposite side

Cable Single Arm Reverse Grip Tricep Extension

- Start with one arm lengthened, palm facing up 
- Hug the elbow into your side body as you curl 
- Squeeze into bicep at the top of the curl
- Lower in a slow and controlled manner
- Complete desired reps then repeat on the opposite side

Cable Single Arm Bicep Curl

- Tricep pushdowns 4 x 14,12,10,F
- Cable hammer curl 4 x 14,12,10,F

- Start with your feet a little narrower than hips distance and a slight hinge at the hips 
- Pull the elbows into your side body as you press down on the bar 
- Hold at the bottom for about 2s as you squeeze into the biceps 
- Release the bar back up to the starting position with control

Tricep Pushdowns

- Hold cable and lengthen the arms
- Bend at the elbows and pull the cable up into a bicep curl 
- Hold for about 2s at the top of the contraction as you squeeze into your biceps 
- Keep elbows pulled into the side of your body

Arms

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