Name: Playbook - Damien Patrick - BALANCED ARMS 101- FREE WEIGHTS ONLY
Uploaded: 2024-04-02T21:50:27.340Z
Duration: 50 min
Description: BALANCED ARMS 101- FREE WEIGHTS ONLY

Mike

Johannes

Needed to add into todays back workout thanks mate 🙏🏾

Clark and Chrissie

Winter soldier 🦾 has nothing on these ARMS 💪💪

Alex

Leonardo

Troy Brock

Rogelio

I wish I could pop my arms off like a Lego person after this one. Excellent session, 10/10.

Robin

Melissa

Damon Graham

Keno Sangwa

Vincent

Clarence  Rose

-MASS BUILDING ARM WORKOUT FOR ALL LEVELS-

*This workout contains SUPERSETS, if you see no rest period you must do one rep of the following exercise before taking a rest.

*Complete all sets from both exercises before moving on to the next superset

*3 supersets total in this workout

- Start by lying down with hands close together on the barbell
- Lower weight down until it taps your chest
- Extend arms straight back up

CLOSE GRIP BENCH PRESS

SEATED BARBELL CURLS

INCLINE EZ BAR SKULLCRUSHER

- Begin with a dumbbell in both hands
- Curl dumbbells towards your shoulders 
- Slowly lower down until arms are extended

DUMBELL BICEP CURL

- Keep your elbows close to your temples
- Bend at the elbows to lower dumbbell down behind your head
- Extend your arms engaging your triceps to bring the dumbbell back up
-Don't lock elbows

DUMBBELL OVERHEAD TRICEP EXTENSION

- Hold the dumbbells with palms facing the center of your body
- Keeping elbows close to your body
- Curl the dumbbells toward your shoulders 
- Pause at the top then lower under control

BALANCED ARMS 101- FREE WEIGHTS ONLY

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