Name: Playbook - Andrei Deiu - Arms
Uploaded: 2022-09-30T21:33:29.186Z
Duration: 45 min
Description: Arms

El-MORADO

Oscar

Andrei

Own Shah

- DB Skull Crushers 3 x 12
- Barbell curls 3 x 10
- DB single arm overhead tricep extension 4 x 10 (each arm)

Superset
- Cable hammer curls 4 x 12,10,8 F
- Tricep pushdowns 4 x 12,10,8 F

- 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

- 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

- Cable hammer curls 4 x 12,10,8 F
- Tricep pushdowns 4 x 12,10,8 F

- 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

- 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

Arms

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