Name: Playbook - Andrei Deiu - Arms 💪🏻
Uploaded: 2022-09-30T21:33:29.177Z
Duration: 45 min
Description: Arms 💪🏻

El-MORADO

Hussein

Oscar

Liviu

Superset
- DB single arm overhead tricep extension 4 x 10 (each arm)
- Reverse grip tricep pushdown 4 x 12

Superset
- Barbell curls 4 x 8
- Cable hammer curls 4 x 12

Superset
- Cable single arm bicep curl 3 x 10 (each arm)
- Cable single arm pulldown 3 x 12 (each arm)

- DB single arm overhead tricep extension 4 x 10 (each arm)
- Reverse grip tricep pushdown 4 x 12

- Bend at the elbow and bring the dumbbell behind your head 
- Keeping the elbow where it is, extend the arm and squeeze into your tricep 
- Keep the opposite hand on your chest for support
- Complete desired reps then repeat on the opposite side

DB Single Arm Overhead Tricep Extension

- Start with your feet under the hips and a slight hinge forward with the upper body 
- Grab the bar with your palms facing up and squeeze elbows into side body 
- Pull down keeping your elbows hugged in 
- Squeeze into your tricep as you lengthen your arms

Reverse Grip Tricep Pushdown

Superset

- Barbell curls 4 x 8
- Cable hammer curls 4 x 12

- 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 Curl

- 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

Cable Hammer Curls

- Cable single arm bicep curl 3 x 10 (each arm)
- Cable single arm pulldown 3 x 12 (each arm)

- Start with your feet together and the working arm lengthened 
- Keeping your elbow in by your side body, curl the fist towards your shoulder and squeeze into the bicep 
- Keep spine in neutral and core engaged
- Complete desired reps then repeat on the opposite side

Cable Single Arm Bicep Curl

- Start with your feet together and your arm bent at about a 45 degree angle 
- Keeping the elbow in by your side body, pull the cable down and squeeze into your tricep 
- Hold at the bottom for about 2s and return to start with control
- Complete desired reps then repeat on the opposite side

Arms 💪🏻

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