Name: Playbook - Anthony Mantello - W1/D6 D6 Arms
Uploaded: 2022-07-06T16:37:33.802Z
Duration: 45 min
Description: W1/D6 D6 Arms

Nico

Elvira

It was very good! Arms hurt so goal accomplished

Liam

Oscar

Diego

Dylan

Jason Damianos

Francisco

Brett

Jordan

Simon Clausen

Please Specify The RPE/RIR Per Set, Otherwise great workout!

Jaxson

Cole

Austin

victor

Julien

John Myburgh

Lukw

Giannhs

Good pump used to doing more sets but this has been more beneficial

Zachary Feathers

Joey

Tyson Edmunds

Bernardo Aguilera

Amazing workout crazy pump 💪🏻💪🏻💪🏻

Kedin Rodriguez

Chris

Best arm pump I’ve had best workout yet

Dion

Day 6 - Arms

- Tricep Rope Pushdown 3 x 15
- Straight Bar Reverse Grip Pulldown 3 x 8-10
- Overhead DB Extension 3 x 12, 8, 8
- Dip Machine 4 x 12-15
- Cable Curl 4 x 10
- Preacher curl 2 x 12
- Hammer curl 3 x 15ea

- Keeping your elbows tucked in at your sides grab the rope, tense your core
- Press your hands down until your arms are fully extended
- Spread rope apart at the bottom for a deeper contraction
- Bend the elbows, returning to the starting position

Cable rope tricep pushdown

- Stand tall, abs engaged and upper arms locked at your sides
- Grasp the bar with a reverse grip (palms up)
- Pull the bar down until your elbows are straight
- Bend the elbows to return to the starting position

Cable straight bar reverse grip tricep pulldown

- Sit in an upright position and lift the dumbbell to the top of your shoulder
- Take a deep breath, overlap your hands around the dumbbell, then press it into position overhead
-Maintain an overlapping grip and slowly lower the dumbbell behind your head by unlocking your elbows
- Once your forearms reach parallel or just below, drive the dumbbell back to the starting point by extending the elbows and flexing the triceps

Dumbbell seated overhead tricep extension

- Sit at the triceps dip machine
- Place your hands on the bars with your elbows pointing behind you (Your arms will make a 90 degree angle)
- Slowly push down on the bars, focusing all the movement in your triceps
- When you reach the bottom, pause and do not lock out your elbows 
- Slowly return to the starting position but do not let the weight touch the stack

Machine seated tricep dips

- Hold the bar attachment with an underhand grip
- Curl the bar up toward the shoulders, engaging your biceps
- Lower the weight with control

Cable straight bar bicep curls

- Grab the barbell or EZ-bar with a narrow underhand grip, and sit down on the preacher curl bench with your feet flat on the floor
- Upper arms and chest to be in contact with the arm pad
- Your chin should remain tucked throughout the movement, arms should be long with a slight bend in your elbows
- Maintain a neutral wrist position and a comfortable grip
While keeping your upper arms in contact with the arm pad, initiate the upward movement by squeezing your biceps and bending your elbows
- Continue to lift until the barbell or EZ bar is level with your shoulders
- Finish the movement by squeezing your biceps
- Slowly straighten your elbows to lower the barbell to the starting position

Preacher narrow grip curls

- Hold the dumbbells with palms facing the center of your body
- Keeping elbows close to your body
- Curl one dumbbell up toward your shoulder 
- Pause at the top then lower under control  
- Switch arms and repeat
- Alternating back and forth for time or reps

15 reps each arm

Dumbbell alt hammer curls

W1/D6 D6 Arms

My girlfriend and I tried this last night and we both loved it! However because of how packed the gym was we replaced smith machine  bent over rows with regular cable rows and we replaced hamstring curls with hack squats. I’m the end we were super pleased!

W1/D6 D6 Arms

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