Name: Playbook - Dan Rockwell - Arms 1
Uploaded: 2022-02-05T00:42:25.306Z
Duration: 45 min
Description: Arms 1

Christian

I don’t think my biceps have ever been as swole as they were after this workout😂

Cooper Reidhead

- Skull crushers with EZ bar (warm up sets first) 4 x 8-12
- Standing EZ bar curls (full range of motion, no cheating using 
  momentum) 4 x 10-15
- Dumbbell overhead tricep extension 3 x 10-12 
- Alternating Hammer Curls 3 x 20
- Tricep cable pushdowns 3 x 12-15
- Diamond pushups  1 x 20 (take breaks if needed)
- Preacher curl machine 4 x 12-15 (last set drop set)

EZ bar preferred but you can use a straight bar

Switch it up, go wide grip and close grip sometimes

Skull crushers

￼Switch it up with going wide grip some sets and close grip some sets

Control the weight, don’t use momentum to get the weight up (cheat)

Substitute with straight bar if needed

Full range of motion here, all the way up, all the way down!

Standing EZ bar curls

- 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

Dumbbell overhead tricep extension

Control the weight, don’t be using momentum swinging all over the place

Full range of motion here, all the way up, all the way down!

Standing dumbbell hammer curls

Any straightish bar is okay here or rope if that’s all you have

All the way up, all the way down!

Tricep cable pushdown

- Thumb and pointer finger touching (diamond shape) with your hands 
- Bend at the elbows to come down 
- Keep you core engaged 
- Extend your arms to come up
-Can go to knees if needed!

Diamond push ups

- As you curl up engage your biceps
- Lower with a slow controlled movement
- Full range of motion here, all the way up, all the way down!

Arms 1

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