Name: Playbook - Andrei Deiu - W2/D4 Arms
Uploaded: 2022-03-16T17:48:21.493Z
Duration: 45 min
Description: W2/D4 Arms

Oscar

Dragos

Love it...love you Andrei dieu ♥️🇵🇰💪

Abdullah Saleem

Salut prietene ,programul tău ma terminat 🥳🫠

Iacob

Alexandru

hussein

Bogdan

Zubair Kassar

Killer workout complete 💪💪💪💪💪💪 thank you so much

Mr Zaid Fitness

Radu

La ultima serie la triceps din săptămâna 2 sunt 123 de repetari

Dumitru Rus

Cantonas

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

W2/D4 Arms

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