Name: Playbook - Dan Rockwell - W1/D3 Arms
Uploaded: 2021-12-31T18:17:47.132Z
Duration: 60 min
Description: W1/D3 Arms

Yossi Fitoussi

Id throw a tricep finisher or just another tricep specific lift towards the end of the session.

Austin

Nikolay

Awesome arm pump!!! First time issuing this app and I’m addicted already.

Steven

Best damn workout app I’ve ever used!!!

Douglas Clark

- Close Grip Bench Press 4 x 8-12
- Standing E-Z Bar Curls 4 x 8-12
- E-Z Bar Skull Crushers (increase weight every set) 4 x 12,10,8,6
- Preacher curls (machine or regular) 4 x 8-12
- Tricep Cable Push Downs SS Diamond Pushups 3 x 8-15,Failure
- Arnold Curls 3 x 8-1
- Pin Loaded Preacher Curl DROPSET 1 x 3 Drops

- Grip should be a less than shoulder width apart
- Lower weight down until it taps your chest
- Extend arms straight back up

Close grip bench press

￼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

EZ bar preferred but you can use a straight bar

Switch it up, go wide grip and close grip sometimes

Skull crushers

Don’t just put elbow on pad, entire triceps rest on pad

All the way up, all the way down

Preacher 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

Superset

Support yourself with opposite arm on incline bench or something similar

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

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

Arnold curls

- 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!

W1/D3 Arms

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