Name: Playbook - Ben Chidiebele - Arm blaster
Uploaded: 2021-11-01T03:19:03.407Z
Duration: 45 min
Description: Arm blaster

Dylan Ching

Circuit 1: 
- Seated alternating db curls 
- Close grip bench 
- Db hammer curls 

Circuit 2 :
- Close grip push-ups
- Barbell reverse curl 
-  Dips 

Superset :
- Cable curls (straight bar)
- Tricep pushdowns  (straight bar)

- From a seated position 
- Curl dumbbells up towards your shoulders 
- Keep elbows pointed to the floor
- Lower slowly back to starting position

Alternating DB curls (seated)

- Grip barbell around shoulder width apart
- Lower bar towards your chest
- Keep elbows close to your sides to engage triceps
- Press the bar up to starting position

Close grip bench press

- Hold the dumbbell with palms facing the center of your body
- Keeping elbows close to your body
- Curl the dumbbell toward your shoulders 
- Pause at the top then lower under control  
- Switch arms and repeat

Alternating hammer curls

Circuit 1

- Thumb and pointer finger close  (diamond shape) with your hands 
- Bend at the elbows to come down 
- Keep you core engaged 
- Extend your arms to come up

Close grip pushups

- Hold bar with palms facing down
- Lift the bar up towards your shoulders
- Lower the bar to starting and repeat

Barbell reverse curl

- Bend at the elbows to come straight down, keeping your chest upright for tricep emphasis 
- Bend at the elbows to come down, leaning forward for chest emphasis 
- Extend your arms engaging your chest/triceps to come up

Dips

Circuit 2

- Hold bar with an underhand grip
- Curl bar towards your shoulders
- Lower back down and repeat

Cable curls (straight bar)

- Stand tall, abs engaged and upper arms locked at your sides
- Press the bar down until your elbows are straight
- Bend the elbows to return to the starting position

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