Name: Playbook - Andres Tovar - Week 2 - Day 1 (Arms)
Uploaded: 2024-01-05T18:29:52.384Z
Duration: 45 min
Description: Week 2 - Day 1 (Arms)

Leonardo

Marco Niemi

You will target the biceps and triceps. Make sure to use weight that challenges you towards the last 2 reps. Focus on place tension on the muscles throughout the movements.

Elliptical  (Warm up)

- Start with your arms at about 90 degrees 
- Extend at your elbows bringing the rope down
- Spread rope apart at the bottom for a deeper contraction at the triceps 
- Bend the elbows and control weight back to starting position

Rope tricep extension

- Start with wrist slightly passed the shoulder level
- Lower the bar pass your head slightly
- Stay tight and return to the starting position 
- (superset this exercise with “db close grip press”)

Skullcrusher

- Lay on your back with a dumbbell in each hand 
- Lower the dumbbells in keeping your elbows close to your sides
- Press the dumbbells back to the starting position

Dumbbell close grip press

- Keep your elbows close to your temples
- Bend at the elbows to lower dumbbell down behind your head
- Extend your arms engaging your triceps to bring the dumbbell back up

Dumbbell overhead tricep extension

- Find a bench to sit on 
- Chest upright and lift the weights up while maintaining elbows by sides
- Dumbbells should not pass your back
- Elbows should not move 
- (superset this exercise w/ “Ez bar bicep curl”)

Seated Dumbbell Bicep Curl

- Keep your elbows close to your body
- Curl the bar up towards your shoulders
- Engage your biceps as you curl
- Return to the initial position with a controlled movement

EZ Bar Bicep Curls

- Hold both weights at a 90 degree angle 
- Perform 2 reps on each arm for a total 1 rep
- Stay upright

Dumbbell Tension Hammer Curl

- Hold the dumbbells with your palms facing away from you
- Curl the dumbbell up engaging your bicep 
- Lower with a controlled motion
- Repeat on the opposite side

Alternating Dumbbell Curls

Elliptical

Week 2 - Day 1 (Arms)

I superset everything. The only way I had enough time to fit it all in. Solid workout.

John

Haven't worked out in over 5 years. Felt great definitely a bruiser. Love it

KORIE

Carlos

Week 1 - Day 1 (Arms)

Dexter

I’m not sure about this yet. Workouts take forever. Not sure I have enough time

Nice flow through the muscle group . Allowed me to go heavier all the way to the end

Week 2 - Day 1 (Arms)

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