Name: Playbook - Day 1 Training - ARM WORKOUT
Uploaded: 2024-01-07T21:25:02.548Z
Duration: 90 min
Description: ARM WORKOUT

Ready to MF go ! 🚶‍♂️ 💪💪❤️‍🔥

Cesar

Ramon

Matthew kelk

*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

- As you curl up engage your biceps
- Lower with a slow controlled movement

Single Arm Machine preacher curl

Single Arm Cable Tricep Push Down

Start in a seated position with your shoulders pinned back to the seat. Using your biceps, curl the dumbbells up towards your shoulders, keeping your elbows pointed tight to your side and to the floor. Lower the dumbbells slowly back to starting position and repeat.

Seated Dumbbell Curl

- Keeping your arm parallel to the floor
- Fully extend your arm back squeezing your tricep

Single Arm Cable Kick Back

- Support your chest into an incline bench
- Curl the EZ-bar up toward your shoulders keeping your elbows pointed toward the floor
- Lower the bar into a deep stretch in your biceps

Barbell spider curls

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

ARM WORKOUT

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