Name: Playbook - Andrei Deiu - W3/D5 Arms
Uploaded: 2022-09-30T21:33:29.296Z
Duration: 60 min
Description: W3/D5 Arms

Hachem Mehieldine

Hussein

El-MORADO

Oscar

Shubham Avlash

Superset:
Db curls 
Db skull crushers

Superset:
Barbell curl 
Tricep pushdowns

Superset:
Db hammer curl 
Cable single arm tricep extensions

Superset:
Ez bar curls 
Ez bar skull crushers

Superset:
Cable single arm bicep curl 
Cable single arm reverse tricep extension

- 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

- 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

Superset

- 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

- 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

- 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

- Start with your working arm bent at about 90 degrees 
- Extend at your elbows pulling the cable down
- Bend the elbow and control the weight back to starting position
- Complete desired reps then repeat on the opposite side

Cable Single Arm Tricep Extension

- Complete 7 bottom half curls 
- Complete 7 top half curls
- Complete 7 full range curls

EZ-bar 21’s

- 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

- 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

- Stand with feet slightly narrower than hips distance and grab the cable with your palm facing up 
- Keep the elbow pulled into your side body and create a 45 degree angle  
- Pull the cable down and lengthen the arm to contract the tricep 
- Hold the contraction for about 2s
- Complete desired reps then repeat on the opposite side

W3/D5 Arms

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