Name: Playbook - Day 1 Training - COMPLETE ARM WORKOUT
Uploaded: 2024-01-07T21:25:02.627Z
Duration: 90 min
Description: COMPLETE ARM WORKOUT

Cesar

Smitty 

Pumped energetic ready to go 💪 🚶‍♂️

*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 rope with your palms facing each other
- Engage your biceps as you curl up
- Keep your core engaged
- Pause at the top and lower slowly

Cable Rope Curls

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

Alternating Dumbbell Hammer Curl

- Start with your elbow bent and your arm crossed over behind your head
- Extend your arm engaging your tricep to bring the dumbbell up
- Bend at the elbow to lower dumbbell back down to starting position
- Complete desired reps then repeat on the opposite side

Single Arm Overhead Tricep Extension

- 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

- 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, set the cable to its highest point or above your head. Using the rope attachment, start with your shoulders back grabbing both sides of the rope. Keeping your elbows in place, use your triceps to push the rope down and squeeze when fully extended. Then return to starting position.

COMPLETE ARM WORKOUT

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