Name: Playbook - Day 1 Training - ARMS
Uploaded: 2024-05-03T02:37:26.847Z
Duration: 90 min
Description: ARMS

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

- Hold the dumbbells with your palms facing away from you
- Curl the dumbbell up engaging your bicep 
- Lower with a controlled motion
- Repeat on the opposite side

Alternating Dumbbell Curls

- Start with dumbbell in one hand and your arm extended over an incline bench
- Curl the dumbbell up toward your shoulder
- Lower the dumbbell until your arm is almost fully extended
- Complete desired reps then repeat on the opposite side

Dumbbell Preacher Curl

Single Arm Cable Tricep Push Down

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

Barbell Bench Press Close Grip

- Lying back with your arms extended above your shoulders
- Bend at the elbow lowering the EZ-bar toward the top of your head
- Extend your arms back up to starting position

EZ Bar Skull Crushers

Cable Straight Bar Curl

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

- Hold DB’s at a 90 degree
- Rotate back and forth between pronated and supinated grips.

Dumbbell Forearm Twist

ARMS

FULL BODY

DELTS/ARMS

PUSH/PULL

LEGS/ABS

SHOULDERS/BACK

Mike

CHEST/TRICEP

PULL

SHOULDERS/ABS

Was on vacation and only got to work out 2 days. This was a great one to do once I was back to get me back into my rhythm! 💪🏼

Dominique

SHOULDERS

Rundell

BACK (PULL)

ARMS/ABS

This was perfect for me because I had a weak workout week needed all the volume. Saving this beastly workout

ARMS

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