Name: Playbook - Andrei Deiu - W1/D4 Arms
Uploaded: 2022-09-30T21:33:29.149Z
Duration: 45 min
Description: W1/D4 Arms

Lalit

Keke

El-MORADO

Tharindu

Yamin

Keving

Eugen

Henric

Alexandru

Edwin Benitez

Aditya

Ruben

Anthony Watson

Rashed Khan

Shuaib Yoosuf

Aryan

Best arm day ever arms are so pumped 💪🏼💪🏼💪🏼

Jorge

Flavian

Adrian

Hussein

Jhermy

Pierre

It was incredible, I seriously need more workouts like this

Massi

Zain Saleh

Mohammad

Dima

My arms were my weakest point however now i feel confident that i can gain size

Own Shah

💪🏾💪🏾special workout in my life

Mustatea Marius

alin

Gerat session to be honest , the pump feels great,arms are just about to blow up..

Sebastian

Razvan

Oscar

KILLER WORKOUT 🏋️‍♀️🔥🔥🔥

Zubair Kassar

Abhishek

Such a great pump, amazing workout i really recomend it

Mario

Denise Aguiar

Thomas

Christian Castellanos

Akash

Fredi

Cantonas

Alex

Mr Zaid Fitness

Biceps/Triceps: 

Biceps:
- Preacher curls
4 x 10-12 

Superset 
- DB curls 
3 x 10-12 reps 
- DB hammer curls 
3 x 10-12 reps 

- Cable rope curls 
3 x 10-12 reps 
4th set dropset 

Triceps:
- Skull crushers 
4 x 10-12 reps

Superset 
- Cable rope pushdown
4 x 10-12 
- EZ-bar tricep press 
4 x 10-12

- Crossbody single arm tricep extension 
3 x 10-12 each side

- 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 curls 3 x 10-12 reps 
- DB hammer curls 3 x 10-12 reps

- Start with arms lengthened, palm facing up 
- Hug the elbows into your sides as you curl 
- Curl the dumbbells up toward the shoulders
- Squeeze into biceps at the top of the curl
- Lower in a slow and controlled manner

DB Bicep Curls

- Hold the dumbbells with palms facing the center of your body
- Keeping elbows close to your body
- Curl the dumbbells toward your shoulders 
- Pause at the top then lower under control

DB Hammer Curls

Superset

- 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 Hammer Curls (dropset)

- 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

- Cable rope pushdown 4 x 10-12 
- EZ-bar tricep press 4 x 10-12

- 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

- Lie on the bench with your feet flat on the floor and grip the barbell with your hands inside shoulder-width apart
- Brace your core and squeeze your shoulder blades together to stabilise your body
- Lower the bar towards your sternum slowly 
- Keep your elbows close to your sides to emphasise your triceps 
- Press the bar back up to starting position

EZ-bar Close Grip Tricep Press

- Holding the cable in front of you with your elbow bent to 90 degrees
- Extend your elbow engaging your tricep, pulling the cable across your body
- Bend at the elbow to return to starting position 
- Complete desired reps then repeat on the opposite side

- 12 reps each side

Cable Single Arm Crossbody Tricep Extension

W1/D4 Arms

Farzad

W1/D1 Chest

HASAN

W1/D2 Legs

killer back workout, I feel like there were too many exercises for the mid section of the back ( thickness) & not enough for the width, maybe in the next week the focus will be more in that area 🦾😎

IG Genaro Athletics

W1/D3 Back

Mike

W1/D5 Shoulders

Very Good me very Good zetu very Good have to much friends perverși #1 Ilisoi Stefanel

W1/D4 Arms

Community

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