Name: Playbook - Brian King - Arm Day 1
Uploaded: 2022-09-03T21:12:02.653Z
Duration: 45 min
Description: Arm Day 1

This program designed to help you build well balanced strong arms. You will need access to a fully equipped gym.

- Hold the dumbbells with your palms facing each other

- Curl the dumbbells up engaging your bicep as you curl

- Lower down with control

Dumbbell Hammer Curls

- 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

Wide Grip EZ Bar Bicep Curls

- Place the back of your arm on your inner thigh

- Arm starts extended holding the dumbbell off the floor

- Slowly curl the weight up, pause at the top squeezing your bicep

- Slowly lower weight back to the starting position

- Complete desired reps then repeat on the opposite side

Dumbbell Concentration Curl

- Keep your elbows close to your temples

- Bend at the elbows to lower the dumbbell down behind your head

- Extend your arms engaging your triceps to bring the dumbbell back up

Dumbbell Overhead Tricep Extension 2

- 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

Straight Bar Tricep Pushdowns

- Start with your arms at about 90 degrees 

- Extend at your elbows bringing the rope down

- Spread rope apart at the bottom for a deeper contraction at the triceps 

- Bend the elbows and control weight back to starting position