Name: Playbook - The Battle Bunker - Day 5 - Arms
Uploaded: 2023-03-17T01:45:55.919Z
Duration: 45 min
Description: Day 5 - Arms

Today I'm showing you some of my favorite arm workouts! We'll be targeting the biceps and triceps today. Learn these movements, and you can apply them to your own program when you work up to it.

- Hold the dumbbells at your sides 
- Curl the dumbbells up, rotating your palms toward your shoulders as you curl 
- Lower with a controlled motion back to starting position

Dumbbell Curls

- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your bicep as you curl
- Lower down with control

Dumbbell Hammer Curls

Perform the reps with each arm

- Keeping your back flat and arm next to ribs elbow bent at 90 degrees
- Extend dumbbell back until arm is parallel to the floor
- Lower back to starting position

Dumbbell Kickbacks (Single Arm)

- Attach a rope to a cable stack as high as possible and assume a standing position
- Grasp the rope with a neutral grip (palms facing in) and lean forward slightly by hinging at the hips
- Initiate the movement by extending the elbows and flexing the triceps
- Pull the rope downward until the elbows are almost locked out 
- Bend the elbows lowering the weight under control back to the starting position
- Repeat for the desired number of repetitions

Tricep Rope Pulldown

Day 5 - Arms

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