Name: Playbook - Corey Howard - W3/D3 Back/Arms
Uploaded: 2023-01-30T01:58:50.010Z
Duration: 45 min
Description: W3/D3 Back/Arms

To failure every set!

Use weight that is moderately heavy to YOU

- Place the back of your arm on your inner thigh
- Arm starts extended holding the dumbbell off the floor
- Slowly curl the weight up, pause at the top squeezing your bicep
- Slowly lower weight back to the starting position
- Complete desired reps then repeat on the opposite side

Dumbbell concentration curl

- Remain bent over and avoid standing up
- Focus on using your lower lats, avoid using your traps and upper back

Bent over dumbbell rows

Underhand Spider Curl

Overhand Spider Curl

Spider Curl Superset

- Keep your elbows close to your body
- Come down until your arms are at about 90 degrees
- Push through your hands extending your engaging your triceps to come up

Weighted dips

- Keeping your arms straight, roll your shoulder back 
- Shrug your shoulders up towards your ears 
- Pause for full contraction

Dumbbell shrugs

- Using a reverse grip
-Start with your arms at about 90 degrees
- Extend your arms engaging your triceps
-Squeeze at bottom, return to 90 degrees and repeat

Tricep extension (straight bar/EZ bar cable attachment)

W3/D3 Back/Arms

W1/D1 (Back/Arms)

Challenged me, a great start to what I want to feel like every day.

David

W1/D2 (Chest/Shoulders)

W3/D3 Back/Arms

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