Name: Playbook - Cole Shaffner - Grow your arms!
Uploaded: 2022-07-18T17:21:31.782Z
Duration: 60 min
Description: Grow your arms!

Great start to the morning today . Like I said before , an absolute arm crushing workout 🫡🔥🏋️‍♂️

Robin Persaud

ramiro 

An absolute arm crushing workout 🔥💪🏼

High reps and lots of volume! 
Read all of the descriptions for the workouts to know exactly how to preform them! Have a fun 😁💪🏼

Hammer curl to tradition (supinated) curl.
Start with the dumbbells by your side. Open up your wrists (supinate) and curl upwards. 
Pause at the top, rotate the dumbbells to a hammer grip and control the rep down. 
Curl with the hammer grip and repeat the process!

DB curl variation

Focus on keeping the elbows tucked by your head and keep your arms back by your ears the entire rep. 
Alternate arms! Full contraction at the top and nice stretch at the bottom.

Seated DB extensions

Supinated grip. 
Feet out in front of you.
Back and arms against the wall.
Curl upwards while keeping your triceps on the wall at all times! 
Really focus on the squeeze at the top.

DB wall curls

Hold onto bench for support 
Keep elbow high the entire movement and really focus on getting a full contraction at the top. Little momentum can be used! 
8 reps each arm. Rest after both arms.

Single arm DB kickbacks

Notice my tempo! 
Slow and controlled throughout the entire rep.
1-2 second hold at the bottom and full stretch at the top. 
I like to lean into my reps as you can see. It’s okay to be more upright as well.

V bar cable pushdown

Notice how I’m leaning backwards on the box.
Reverse grip (pronated) and thumbs outside of the bar for extra forearm engagement.
Twist the wrists at the top of the movement!

Seated reverse grip cable curls

Grow your arms!

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 !🏋️‍♂️🔥

Grow your arms!

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