Name: Playbook - Arash Rahbar - ARMS
Uploaded: 2022-04-20T20:19:19.713Z
Duration: 45 min
Description: ARMS

Patrick

- Keep dumbbells balanced throughout the range of motion
- Key here is stability and balance!

2 arm dumbbell bicep preacher curls

Avoid swinging and delt activation! Squeeze at the top!!

Preacher bar bicep spider curls close grip

- Keep your back straight, core tight and avoid swinging! 
- Curl up and SQUEEZE!!

Bicep Alternating hammer curls

- Find the right distance between your hands that allows for the most tension on your triceps!  Too close is no hood!

Close grip bench

- Keeping your core tight, roll your shoulders back and press down using your triceps
- Don't lean too far forward or allow your shoulders to overpower

Straight bar cable push down

Using a close grip, lower bar behind your head getting a hood stretch. Then extend up fully co traction your triceps

Incline preacher bar skull crushers-narrow

- Keep your core tight and your shoulders back.
- Lower slowly!

Preacher bar cable curls

- Spread rope apart at the bottom for a deeper contraction! - Stay upright and don't allow for your shoulders to overpower!

Rope pushdown

Cable Curls & Rope pushdown

ARMS

Kwabena

Rest Day

Setareh

My legs are burning dude but I love it keep up the good training vids!!!

Justine

Legs 👊🏼👊🏼

Syed

DM-X

Shoulders & tris

خیلی برنامه زیباه ممنون

Massi

Back & Rear Delts

Andrew

Legs🔥👊🏼

Shoulders

John

Back & Rear delts

That was wonderful, my arms and chest are on fire 🔥💪
عالی😉

Shahab

Brandon

Chest & Biceps

Active rest day

Had lift light weight as there are so many reps , can’t walk anymore 🥹

ARMS

Community

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