Name: Playbook - Cody Wright - HIIT Arm Day
Uploaded: 2023-12-05T14:37:13.088Z
Duration: 20 min
Description: HIIT Arm Day

For Time - 

21-15-9
Barbell Curls (heavy)
Close Grip Bench Press (heavy) 

—-should be a weight you can get 5-10 times max 

Into

9-15-21
Chin Ups 
Dips 

(Add weight if you can)

- With a barbell in your hands and your palms facing up
- Curl bar toward shoulders
- Lower back down slow and controlled
- Try not to swing

Barbell bicep curls

- Start by lying down with hands close together on the barbell
- Lower weight down until it taps your chest
- Extend arms straight back up

Close grip bench press

- Hold the bar with your palms facing you
- Pull up engaging your back 
- Go up until your chin goes past the bar

Chin ups

- Stay as upright as possible placing more tension on your triceps

HIIT Arm Day

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