Name: Playbook - Day 1 Training - ARM PUMP
Uploaded: 2024-01-07T21:25:02.557Z
Duration: 90 min
Description: ARM PUMP

Anthony Arredondo

Cesar

Jeremy

Wyatt

*Take a warm up set to feel out/calculate the weight used for working sets*

Before or after workout complete 15-20 minutes of steady state cardio. Pick one of the following:

- Treadmill Walk 3.0 speed / 1.0 incline
- Incline Treadmill 3.0 speed / 6.0 or higher incline
- Stationary Bike
- Stair Master
- Elliptical

Inside grip on the EZ Bar. Control weight through entire movement.  Squeeze at the top, resist the negative.

Seated Preacher Curl w/ EZ Bar Close Grip

- Start with your arms extended above your shoulders and a dumbbell in each hand
- Bend at the elbows lowering the dumbbells towards the top of your head
- Fully extend your arms back up contracting your triceps and twist

Dumbbell Skull Crushers(twist)

- Begin with a dumbbell in each hand
- Curl dumbbells up towards your shoulders engaging your biceps
- One dumbbell will hold at the top of the curl engaged as you lower and re-curl the opposite arm
- Switching back and forth for time or reps

Bent Over Single Arm Dumbbell ISO Bicep Curls

- Tip forward at the hips and hold dumbbells in each hand arms bent to 90 degrees
- Extend your arms back engaging your triceps
- Lower slowly to starting position 
- Keep your core tight

Standing Overhead Dumbbell Extensions

- Hinge forward keeping a bend at your knee
- arms bent to 90 degrees at your sides
- Extend your arms engaging your triceps
- Lower back to starting position

Single Arm Dumbbell kickbacks

- Keep your shoulders rolled back and your core tight
- Keep your wrists straight

Straight bar cable reverse curls

- Begin with your back to the to cable and hands over head, elbows bent 90 degrees
- Pull rope cable so that elbows are straight, slowly return to start

ARM PUMP

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