Name: Playbook - Warrior Fit - W2/D6 Arms
Uploaded: 2023-03-18T22:09:04.219Z
Duration: 45 min
Description: W2/D6 Arms

1. DB Tricep Kickbacks 3 x 10 each arm
2. EZ Bar Curls 3 x 10
3. DB Tricep Extensions 3 x 10
4. Zottman Curls 3 x 10 each arm
5. Pinwheel Curls 3 x 10 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

- 10 reps each arm

Dumbbell Tricep Kickback

- 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

- Holding a heavy dumbbell overhead
- Keep your elbows close to your temples
- Bend at the elbows lowering the dumbbell down behind your head
- Extend your arms, engaging your triceps to bring the dumbbell back up to starting position

Dumbbell Overhead Tricep Extensions

- Holding a dumbbell in each hand with an underhand grip
- Alternately curl each dumbbell up, engaging your biceps
- At the top rotate your wrists
- Lowering the dumbbell with your palm facing the ground
- Focus on a slow controlled movement

- 10 reps each arm

Alternating Zottman Curls

- Holding a dumbbell in each hand
- Alternately curl each dumbbell up and in across the front of your body/chest engaging your biceps 
- Lower with a controlled motion

W2/D6 Arms

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