Name: Playbook - Demi Bagby - W12/D4 Arms
Uploaded: 2023-06-19T15:00:30.134Z
Duration: 45 min
Description: W12/D4 Arms

Circuit: 
-Cross body hammer curls  
-Reverse grip single arm pushdown 
-Zottman curls 

Superset:
-Db skullcrusher 
-Seated alternate db curl 

Citcuit: 
-Rope overhead extensions 
-Db alternating curls 
-Bench dips 

Superset:
-Dumbbell overhead extension 
-Preacher curl

- Holding a dumbbell in each hand 
- Curl one dumbbell up and across the front of your body toward the opposite shoulder 
- Lower with control then repeat on the opposite side

Dumbbell cross body hammer curls

- Start with your working arm bent at about 90 degrees 
- Extend at your elbows pulling the cable down
- Bend the elbow and control the weight back to starting position
- Complete desired reps then repeat on the opposite side

Cable single arm tricep extension (underhand grip)

- Curl the dumbbells up 
- Rotate your wrists at the top 
- Lower the weights with your palms facing the ground
- Focus on a slow controlled movement

Zottman curl

Circuit

- 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

Lying dumbbell skull crushers

- Begin with a dumbbell in both hands
- Curl dumbbells towards your shoulders 
- Slowly lower down until arms are extended

Seated dumbbell bicep curls

Superset

- Begin with your back to the to cable and hands overhead, elbows close to temples and bent to 90 degrees
- Pull the rope forward until your elbows are straight
- Slowly bend your elbows returning to starting position

Cable rope overhead tricep extension - low pulley

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

Dumbbell bicep curl (12 each arm)

- Place your hands on the front edge of the bench just outside hips
- Move forward off the bench with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back 
- Extend your arms engaging your triceps back to starting position

Bench dips

- Keep your elbows close to your temples
- Bend at the elbows to lower dumbbell down behind your head
- Extend your arms engaging your triceps to bring the dumbbell back up

Dumbbell overhead tricep extension

- Start with dumbbell in one hand and arm extended over incline bench
- Curl dumbbell up towards shoulder
- Lower until arm almost fully extended
- Work both sides

W12/D4 Arms

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