Name: Playbook - Andrei Deiu - W4/D4 Arms
Uploaded: 2022-03-16T17:48:21.580Z
Duration: 45 min
Description: W4/D4 Arms

hussein

Lalit

Alex

Arms: 

- DB Skull crushers 
4 x 10-12

- Barbell curls
4 x 10-12 

- DB single arm overhead tricep extension 
4 x 10 (each arm)

- DB concentration curls 
4 x 10 (each arm)

Superset
- DB hammer curls
3 x 10
- DB Tricep kickbacks 
3 x 10 (each arm)

- 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

- 10 reps each arm

DB Single Arm Overhead Tricep Extension

- Place the back of your arm on your inner thigh
- Arm starts extended holding the dumbbell off the floor
- Slowly curl the weight up pause at the top squeezing your bicep
- Slowly lower weight back to the starting position
- Do all reps on one arm before switching

- 10 reps each arm

Concentration Curls

- DB hammer curls 3 x 10
- DB Tricep kickbacks 3 x 10 (each arm)

- 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

- Support yourself by kneeling on a bench 
- Keeping your back flat and arm next to your ribs, elbow bent at 90 degrees
- Extend the dumbbell back until arm is parallel to the floor
- Lower back to starting position
- Complete desired reps then repeat on the opposite side

W4/D4 Arms

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