Name: Playbook - Big Esa - MASS BUILDING ARM WORKOUT
Uploaded: 2023-02-12T11:50:16.459Z
Duration: 45 min
Description: MASS BUILDING ARM WORKOUT

Kawan

Zakariya

Build massive biceps and triceps with this workout! 

Important Notes:
When there is a decrease in the amount of reps you should INCREASE the weight you’re lifting. Challenge yourself and exercise Progressive Overload.

- Hold the bar with your palms facing you
- Pull your body up engaging your back
- Come up until your chin clears the bar
- Lower your body with a controlled movement

Underhand grip chin-up

- Bend at the elbows to lower down, keeping your feet forward of your body
- Keep your elbows close to your body and your torso tipped forward 
- Extend your arms engaging your chest to push up

Bodyweight dips

WARM UP

- Hold the bar underhand grip with both hands
- Curl bar up towards your shoulders
- Lower to starting position

Straight bar cable bicep curls

- Grab bar with palms facing towards the floor
- Keep your elbows close to your body
- Curl the bar up towards your shoulders
- Engage your biceps as you curl
- Lower to the initial position with a slow and controlled movement

Straight bar cable reverse grip bicep curls

Super Set

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

V-bar tricep extension

- Hinge forward until your chest is parallel to the floor
- Fully extend your arm back squeezing your tricep
- Slowly bend your elbow returning back to starting position
- Complete desired reps then repeat on the opposite side

Cable single arm bent-over tricep kickback

- 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

- Hold the dumbbells with your palms facing away you
- Curl the dumbbell up engaging your bicep 
- Lower with a controlled motion
- Repeat on the opposite side

Alternating dumbbell curls

- 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

MASS BUILDING ARM WORKOUT

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