Name: Playbook - Andrei Deiu - Arms
Uploaded: 2022-09-30T21:33:29.220Z
Duration: 45 min
Description: Arms

El-MORADO

Suraj

- Start with feet together and hands directly under you shoulders 
- Elbows bend at a 45 degree angle as you lower your chest towards the ground 
- Keep your spine in neutral and your core engaged

WARM UP: Push Ups

- Start with palms facing in 
- As you lengthen the arms to press overhead, rotate the palms so they face out 
- Keep your spine in neutral

Arnold Press

- 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

- Place hands at shoulder width 
- Keep arms lengthened and raise the bar to shoulder height 
- Keep scapula pressed down as you move

Barbell Front Raise

- Grasp the rope with a neutral grip (palms facing in) and lean forward slightly by hinging at the hips
- Keep the elbow slightly flexed and initiate the movement by depressing the shoulder blades and extending the shoulders
- Pull the rope toward your thigh until the lats are fully contracted and then slowly lower under control

Cable Rope Pullover/Straight Arm Pulldown

- 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

Cable Single Arm Pulldown (Left)

Cable Single Arm Pulldown (Right)

- 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

Arms

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