Name: Playbook - Cole Shaffner - Arm pump!
Uploaded: 2021-12-14T15:34:45.053Z
Duration: 60 min
Description: Arm pump!

ramiro 

Yesterdays leg workout killed me today but that didn’t stop me from destroying these arms. Another great underestimated workout 💪🏼🔥

Robin Persaud

Supersets here! A traditional superset would have you resting after both sets but I want you to rest after each set yet still go back and forth from the bicep to the tricep exercise! 
Warm up:
Shoulder circles 2x40 seconds. 
Along with Incrementally increasing the weight for the first two exercises. 
For example I did 2-3 warm up sets of the curls and extensions for the first two exercises before my 4 working sets!
**Read all of the exercises descriptions**
Let’s grow those arms 💪🏼

Curling the barbell traditionally but focusing on the eccentric! As you can see I am aiming for a 5 second negative with a short pause at the top.
Keep the elbows tucked to the sides and don’t let them fall too far backwards to cheat the rep.

Barbell curls (5 sec negatives)

Same thing here! As you can see the focus is on a slow and controlled negative. Squeeze at the top!

Lying barbell extensions (5 sec eccentric)

In a bent over position, curl towards your chest with your elbow out in front of you.
It’s in the name, “concentration”! Really focus on the squeeze at the top and getting a nice stretch at the bottom. Try to use as little momentum as possible. 
8 reps. Drop to 12 reps. 
20 total 
45 sec rest then hit the next arm. 1 “set” = both arms. So 3 sets for each side = 6 total

Concentration curl (drop set)

Same thing here! Drop set from 8 reps to 12 reps. 20 total. 45 sec rest then hit the next arm.
Control the negative as always and focus on feeling a nice contraction while being able to isolate one arm at a time.

Lying single arm extension (drop set)

Step out in front of the resistance so the arm is curling behind the back! Slow tempo here, feel the muscle doing its job. Squeeze at the top and let the arm fully stretch behind you.
12 reps each arm = 24 total. Rest after both arms.

Single arm band or cable hammer curls

In a staggered stance bent over position. 
Resistance is out in front of you. Focus on keeping the elbow high throughout the entire movement. Good stretch at the bottom but most importantly the contraction at the top. 
12 reps each side. 24 total!
Rest after both arms.

Single arm band or cable tricep kick back

Arm pump!

Chiseling the chest!

And that’s a wrap on a solid leg day 🔥

Legsss

Core

Back/Biceps

These recent workouts been hitting different 🤣 they go real hard !!! Proper solid workout 🔥🏋️‍♂️

High volume 
Push Day

First leg destruction of the year completed !!! ABSOLUTELY DESTROYED THESE QUADS 🔥🔥

Legs

Short but sweet workout… added a few more to it but good way to end  Tuesday 🔥

Added a few more workouts to increase the burn !!! Biceps are burning 🔥🔥🔥🔥

Quick Biceps & Core

Great to be back , took it slow today but glad to be back in the groove !!

Back day!

Another insane chest/Tri/shoulder workout in ! Great way to end the week 🔥🔥

Man’s pulled through with a chest ripping workout 🏋️‍♂️🔥 burn was felt through and through 🤪

Chest/Shoulders/Triceps

Another leg day down !! Time to get the Stairmaster set in !!

Absolutely destroyed my legs once again … added leg extensions !🏋️‍♂️🔥

Arm pump!

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