Name: Playbook - Day 1 Training - BIG ARM WORKOUT
Uploaded: 2024-01-07T21:25:02.525Z
Duration: 90 min
Description: BIG ARM WORKOUT

Alejandro Carmona

Joshua

THIS THE ONE 😮‍💨😮‍💨😮‍💨💀🔥🔥

Anthony Arredondo

Fucking killed my workout with these exercises

Alston

Ramon

Matthew kelk

Loved this workout. Leaving the gym with my arms rocked!

Matthew

Cesar

*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

- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your bicep as you curl

Alternating Dumbbell Hammer Curl

- Hold the bar with underhand grip
- Engage your biceps as you curl bar towards your shoulders
- Lower slowly and controlled

Standing Barbell Curl

Stand facing the cable machine. Use the rope attachment, keep your shoulders back and your elbows in place. Using your triceps to push the rope down and out to the side. Squeeze each rep and return to starting position.

Cable Tricep Push Down (Rope Attachment)

Start seated at a 90 degree. Use an EZ bar, with the inside grip. Hang clean the bar and sit down. Press the bar up and over your head locking out your triceps. Keeping your elbows in place and in tight resist the bar down behind your head. When your triceps are fully stretched, press and extend the bar back up over your head, squeeze and repeat.

Seated EZ Bar Overhead Extension

- Squeeze bicep at the top
- Don’t use your shoulder or momentum

Single Arm Preacher Curls

- 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

BIG ARM WORKOUT

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