Name: Playbook - Demi Bagby - Tuesday: Arms
Uploaded: 2023-04-03T16:39:02.241Z
Duration: 45 min
Description: Tuesday: Arms

Barbell curl 3 x 12,10,10
Dumbbell hammer curl 3 x 12,10,10
Standing dumbbell curl 3 x 12,10,10
Tricep kickbacks 3 x 12,10,10
Skull crusher 3 x 12,10,10
Diamond push-ups 3 x 14

- Engage your biceps as you curl up
- Keep you core engaged

Ez bar curl

- Keep your thumbs facing up as you curl 
- Engage your biceps at the top
- Lower with a controlled motion

Dumbbell hammer curl

- Engage your bicep as you curl up 
- Keep your core tight

Dumbbell bicep curl

-Stand and lean on a bench for support
-Hold a dumbbell in your free arm and keep your upper arm parallel to the floor
-Extend at your elbow activating your tricep
-Reverse movement and repeat

Tricep kickback*

-Sit on an incline bench with a barbell at arm length over you
-Bend at the elbows lowering the bar just above your head
-Extend your arms back to the starting position
-Repeat

Skullcrusher

- Place your hands close 
- Bend at the elbows to come down 
- Come down until you are close tot he floor and push through your hands to come up 
- Engage your chest

Tuesday: Arms

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