Name: Playbook - Caleb Amouzou - W1/D1 Arms
Uploaded: 2022-07-23T23:57:09.443Z
Duration: 60 min
Description: W1/D1 Arms

I am known for my signature arms.  I am excited to share five of my favorite exercises for arms.  This weekly workout contains the following five exercises:

•	Cable straight bar tricep pushdown
•	EZ bar bicep curls
•	Dumbbell hammer curl
•	Single arm cable kick back
•	Single arm overhead dumbbell tricep extension

Complete these exercises once per week for the next few months and share your progress with me.  Let’s get fit together!

- 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

Cable straight bar tricep pushdown

- 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

- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your bicep as you curl

Dumbbell hammer curl

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

Single arm cable kick back

1.  Sit on the end of a flat bench or a 90-degree back bench with the dumbbell resting on your thighs.

2.  Hold the dumbbell in your left hand with an overhand grip and lift the dumbbell above your head until your arm is fully extended.

3.  You can brace your right arm by placing your right hand across your stomach.

4.  Bending at the elbow only, slowly lower the dumbbell down behind the right side of your head until it is about level with your right ear.

5.  Pause and squeeze the tricep. Then raise the dumbbell back to the starting position.

6.  Do not lock your elbow. Repeat the exercise with your other arm.