Name: Playbook - Cole Shaffner - Quick arm workout 💪🏼
Uploaded: 2022-02-09T21:29:31.491Z
Duration: 45 min
Description: Quick arm workout 💪🏼

ramiro 

Great work out for a nice pump after a long day at work.

Stacy

Been on the road but I walked with my gym wear , got to the gym and saw you posted this quick arm workout, today would’ve also been arms so I did this quick routine. My arms are still burning, I’ve finished 20 mins ago 🏋️‍♀️ so it was a solid workout even though its a quick arm routine 🔥💪🏼 destroying my body is now an everyday goal 😤😮‍💨

Robin Persaud

4 movements! 💪🏼
10 sets for biceps 
10 sets for triceps 
Should be in and out in 30-45 minutes.
Warm up: 
-Shoulder circles 3x30 seconds

-8 reps reverse grip 
-8 reps underhand curl

Ez bar curls (2 ways)

-Place two dumbbells together
-Bring your elbows back behind your head
-Focus on a full range of motion for the tricep

Lying dumbbell extensions

-Hold the dumbbells with your palms facing each other
-Curl the dumbbells up engaging your bicep as you curl
-Lower down with control

Dumbbell hammer curls

-Reverse grip pushdown here
-Notice the grip on the handles and positioning of the body 
-Little momentum can be used to bring the cable down, squeeze, and control back up!

Cable pushdown (handles)

Quick arm workout 💪🏼

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 !🏋️‍♂️🔥

Quick arm workout 💪🏼

Community

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