Name: Playbook - Chris Hughes - FitForce Arms
Uploaded: 2024-02-07T19:56:16.320Z
Duration: 60 min
Description: FitForce Arms

6 Reps - Heavy Weight
12 Reps - Moderate Weight 
24 Reps - Light Weight 

Hit failure in each exercise

4 Sets

Spider Curls - 6 Reps
Drag Curls - 12 Reps
Reverse Curls - 24 Reps

- Support your chest into an incline bench
- Curl the EZ-bar up toward your shoulders keeping your elbows pointed toward the floor
- Lower the bar into a deep stretch in your biceps

EZ-bar spider curls

- Keeping shoulders, hips and knees inline
- Curl the bar up, bringing your elbows back
- The bar keeps contact with the body at all times
- Lower the bar the same way

Drag curl

- 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

EZ-bar reverse grip bicep curls

Biceps

- Lying back with your arms extended above your shoulders
- Bend at the elbow lowering the EZ-bar toward the top of your head
- Extend your arms back up to starting position

EZ-bar skull crushers

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

Single arm cable kick back

- Stay upright and don't allow for your shoulders to overpower
- Spread rope apart at the bottom for a deeper contraction

Rope pushdown

Triceps

- Hold the rope with your palms facing each other - Keep your core engaged
- Engage your biceps as you curl up
- Pause at the top and lower slowly

Cable rope hammer curls

- Holding dumbbells at your sides
- Flex at the wrists curling dumbbells in towards the body
- Squeeze your forearms, pausing at the top 
- Return dumbbells back to starting position

Dumbbell forearm curl

- Grab the bar holding it below your waist. 
- Rotate the bar one hand at a time
- One rep is a rotation with each hand

FitForce Arms

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