Name: Playbook - Ben Chidiebele - The gun show
Uploaded: 2024-01-09T17:27:35.394Z
Duration: 45 min
Description: The gun show

Couldn’t move my arms after. Definitely the best arm workout I’ve done

Kadin

- Close grip bench 
- Barbell curl 

Superset: 1 
- Barbell skull crusher
- Alternating db curls

Superset 2: 
- Cable single arm curl 
- Cable tricep kickback

- 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

- 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

Barbell curl

- Bending at the elbow lower the bar towards your head
- Fully extend up contracting your triceps

Barbell skullcrusher

- 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)

Superset 1

- Curl the cable handle up toward your shoulder 
- Lower with control

Cable single arm curl

- Keeping your arm parallel to the floor
- Fully extend your arm back squeezing your tricep

Cable tricep kickback

Superset 2

- 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 dumbbell in both hands 
- Start with your elbows at 90 degrees
- Lift up towards your shoulders
- Lower down to start and repeat

Waiter curl

The gun show

Roderick

Chest & Shoulder Annihilation

Dylan Ching

Good workout bench at the end 👏🏾👏🏾👏🏾👏🏾

The gun show

Community

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