Name: Playbook - Christopher Kellum - W1/D4 Arms
Uploaded: 2023-10-09T17:08:30.561Z
Duration: 45 min
Description: W1/D4 Arms

Marisol Del Villar

This workout is a series of supersets to cruise through the workout.  designed it so you superset a bicep and tricep workout to maximize recovery and sustain performance in each set.

Perform the curls and then the dips and then take the 60 second break

"- Hold a barbell with both hands, palms up and a few inches apart.
- Stand with your torso straight and your head up. Your feet should be about shoulder width and your elbows close to your torso. This will be your starting position. Tip: You will keep your upper arms and elbows stationary throughout the movement.
- Curl the bar up in a semicircular motion until the forearms touch your biceps. Exhale as you perform this portion of the movement and contract your biceps hard for a second at the top. Tip: Avoid bending the back or using swinging motions as you lift the weight. Only the forearms should move.
- Slowly go back down to the starting position as you inhale.
- Repeat for the recommended amount of repetitions."

Barbell curls 2 second hold

- Start with a bench or chair behind you, hands gripping the edge.
- Slowly lower yourself down until your elbows make a capital ""L"" then press the bench/chair away to return to the starting position.
- Knees can be bent, or straight
* Add weight if bodyweight is too easy and you are hitting the 15 reps no problem

Tricep dips

Bicep & Tricep Superset 1

Perform the dumbbell curl and then the EZ bar press down then rest 60 seconds

"- Sit down on an incline bench with a dumbbell in each hand being held at arms length. Tip: Keep the elbows close to the torso.This will be your starting position.
- While holding the upper arm stationary, curl the right weight forward while contracting the biceps as you breathe out. As you do so, rotate the hand so that the palm is facing up. Continue the movement until your biceps is fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a second as you squeeze the biceps. Tip: Only the forearms should move.
- Slowly begin to bring the dumbbell back to starting position as your breathe in.
- Repeat the movement with the left hand. This equals one repetition.
- Continue alternating in this manner for the recommended amount of repetitions."

Alternating seated dumbbell curls 1 second hold

Start by bracing your abdominals.
Tuck your elbows in at your sides and position your feet slightly apart.1﻿
Inhale. Push down until your elbows are fully extended but not yet in the straight, locked position. Keep your elbows close to your body and bend your knees slightly on the pushdown. Resist bending forward. Try to keep your back as straight as possible as you push down.1﻿
As you exhale, return to the starting point using a controlled movement. Try not to crash the weights.

EZ bar tricep press down 2 second hold

Bicep & Tricep Superset 2

Perform the Hammer DB curl followed by the tricep kickback for one set then rest 60 seconds

Focus on a 1-2 second hold at the top of each rep

- Stand up with your torso upright and a dumbbell in each hand being held at arms length. The elbows should be close to the torso.
- The palms of the hands should be facing your torso. This will be your starting position.
- While holding the upper arm stationary, curl the right weight forward while contracting the biceps as you breathe out. Continue the movement until your biceps is fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a second as you squeeze the biceps. Tip: Only the forearms should move.
- Slowly begin to bring the dumbbells back to starting position as your breathe in.
- Repeat the movement with the left hand. This equals one repetition.
- Continue alternating in this manner for the recommended amount of repetitions.

Hammer curls standing

The main focus with this tricep kickback is holding it at the top of the rep with a 1 second hold. 
make sure to squeeze and flex your tricep at the top
Rest is done while performing the opposite kick back

Tricep kickback left 1second hold

Tricep kickback right 1 second hold

Bicep & Tricep superset 3

Perform the curl followed by the skull crushers then rest for 60 seconds

This is best done fixed on a machine as featured but can be done standing up.

the focus is to hold and squeeze your biceps at the top of each rep for 2 seconds and repeat.

EZ Bar curl 2 second hold fixed

Can be performed with either Kettlebell, Dumbbells, EZ Bar or Rope
- Attach a rope to the bottom pulley of the pulley machine.
- Grasping the rope with both hands, extend your arms with your hands directly above your head using a neutral grip (palms facing each other). Your elbows should be in close to your head and the arms should be perpendicular to the floor with the knuckles aimed at the ceiling. This will be your starting position.
- Slowly lower the rope behind your head as you hold the upper arms stationary. Inhale as you perform this movement and pause when your triceps are fully stretched.
- Return to the starting position by flexing your triceps as you breathe out.
- Repeat for the recommended amount of repetitions."

Overhead tricep extension

Bicep & Tricep Superset 4

This circuit is a 30-60 split. You will go for 15 minutes total max 20 minutes. You will spring for 30 seconds then bring the speed down to a jog for 60 seconds and continue this cycle until time is up

Speed should be at 5-8mph pick your jog range

Light jog

Speed should be in the range of 9-12mph. Pick a speed that you feel you are sprintinf

W1/D4 Arms

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