Name: Playbook - Corey Van Dorn - Arm workout (Quick and Effective)
Uploaded: 2024-03-15T14:04:09.157Z
Duration: 50 min
Description: Arm workout (Quick and Effective)

Here is a quick and effective arm/upper body Workout

Starting off with 2 solid Bodyweight compounds and then 1 isolation for biceps and 1 for triceps. SIMPLE! 

As always, remember that a workout is only as hard as you make it. If you get through all of the sets, and you’re not fatigued and your muscles are not exhausted, you probably did not push yourself deep enough into each set, and you may have chose a weight that was too light.

Make sure to read the descriptions of each exercise as there are more detailed instructions on how to go about doing the sets, drop sets, negatives, etc. 

Also, all listed reps are SUGGESTED rep ranges. If you get to the listed 10 reps, and you can still do 2 more, then do those 2 more reps. Everything should be as close to failure as you can. That is where hypertrophy kicks in (AKA how you grow your muscles)

On all sets unless it’s specifically noted as a warmup set, I will include partial reps and chest reps after the perfect form failure

- Take a neutral grip on parallel pull-up bars
- Pull yourself up until your chin is above your hands
- Pause at the top of the motion and lower yourself slowly

Neutral grip pull-up

- Bend at the elbows to lower down, keeping your feet forward of your body
- Keep your elbows close to your body and your torso tipped forward 
- Extend your arms engaging your chest to push up

Bodyweight Tricep dips

Body weight compounds

- With your upper arms at a right angle to the back pad
- Push handles forward

- First set is hard set

- Next 3 sets are heavier and til failure. The listed rep ranges are the TARGET REP RANGE

Machine tricep extension

- As you curl up engage your biceps
- Lower with a slow controlled movement
- First set is a long one to really pump up the vice with blood
- Next 2 sets are hard and til failure
- After set 3, take only a short rest (15-20 seconds…and do the same weight again)

Machine preacher curl

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