Name: Playbook - Warrior Fit - W1/D4 Arms
Uploaded: 2023-03-18T22:09:04.128Z
Duration: 45 min
Description: W1/D4 Arms

1. Cable Overhead Tricep Extensions 4 x 10
2. Hammer Curls 4 x 10
3. Tricep Rope Pulldowns 4 x 10 
4. EZ Bar Bicep Curls 4 x 10

- Begin with your back to the to cable and hands over head, elbows bent 90 degrees
- Pull rope cable up until your elbows are straight
- Bend the elbows returning to starting position

Overhead Cable Extension

- 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

- 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

- Hold the bar with underhand grip
- Engage your biceps as you curl the bar towards your shoulders
- Lower the bar slow and controlled

EZ Bar Curls

W1/D4 Arms

The progression of groundwork to phase 3 is great. Love the increasing challenge!

W1/D4 Arms

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