Name: Playbook - Bambi fitness fitness - W1/D3 arms day
Uploaded: 2023-04-24T20:47:33.928Z
Duration: 57 min
Description: W1/D3 arms day

W1/D3 arms day    !
In today session  we would be targeting our bicep & tricep !

Use warm up guide before you start to work out to activate muscles! (Upper body )

If you have any questions feel free to contact me through Direct message on instagram

- Hold the bar with your palms facing you
- Pull up engaging your back 
- Go up until your chin goes past the bar

Chin ups

- Start by lying down with hands close together on the barbell
- Lower weight down until it taps your chest
- Extend arms straight back up
- we would be increasing the weight and decreasing the reps each set

Close grip bench press smith machine

- Keep your elbows close to your body
- Curl the bar up towards your shoulders
- Engage your biceps as you curl
- Return to the initial position with a controlled movement

EZ bar bicep curls

When you have finished Spider-Man curl go straight into skull crusher with minimum rest

-hold a pair of dumbbells at your sides with your arms fully extended and your palms facing forward.

-Without moving your upper arms, bend your elbows and curl the dumbbells to your shoulders. Pause, then lower the weights to the starting position.

Dumbbell seated curl

- Start with your arms extended above your shoulders and a dumbbell in each hand
- Bend at the elbows lowering the dumbbells towards the top of your head
- Fully extend your arms back up contracting your triceps

Dumbbell skull crushers

Arm superset

- Grip handles with your palms up, 
- Bend at the elbows curling the handles in toward your head and shoulders
- Slowly extend back to starting position

Single  cable curls

- Start with your working arm bent at about 90 degrees 
- Extend at your elbows pulling the cable down
- Bend the elbow and control the weight back to starting position
- Complete desired reps then repeat on the opposite side

Cable single arm tricep extension

- Position a bar in a rack to about waist height
- With your heels on a bench or the floor and your arms fully extended
- Your body should be straight hanging underneath the bar
- Flexing the elbow, pull your chest towards the bar, retract your shoulder blades
- Pause at the top then return yourself to starting position
- on the last rep you hold for 10sec

Inverted row - underhand grip squeeze

W1/D3 arms day

W1/D1 chest & triceps

W1/D2 shoulder & arms

W1/D4 leg day

W1/D5 full body condition

W1/D3 arms day

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