Name: Playbook - Derick Ansah - W1/D3 ROBOT ARMS 🦾
Uploaded: 2022-11-27T22:11:32.251Z
Duration: 45 min
Description: W1/D3 ROBOT ARMS 🦾

Ricardo

Warm up:

•10 minutes jog or sprint on the treadmill. 
•10 chin ups (2 rounds) 

*if you don’t have a treadmill you can sprint/jog in place or jumping jacks for 1 minute/ 3 rounds

Keep your arms tight to the side and allow your biceps and forearms to do all the work.

Zottman Curls 🦾

Keep your arms down just allow the biceps to do all the lifting. If you don’t have this machine you can use dumbbells and perform the same movement.

Single Arm Curls 🦾

Stay upright, or you can slightly bend over and rip the rope down. Keep your elbows tight to the side and don’t allow your arms to go over 90 degrees before ripping back down.

Rope Tricep Pulldowns 🦾

Machine Curls 🦾

Keep your elbows both pointing straight. Allow the full extension at the top.

Incline Tricep Extension 🦾

Keep your arms tight to the side. Let your forearms flex up. Keep your wrist tight when performing the move.

Reverse Curls 🦾

If you do not have this machine you can do the same movement sitting in a chair with weights.

Seated Crunches 🌟

W1/D3 ROBOT ARMS 🦾

I probably won’t be able to walk tomorrow

Stefanie

Amish

Quede bien tronado con la primera serie 🦵🏾

Guillermo Moran

W1/D1 LEG DAY 🤯

I’m feeling it just have to stay consistent, I enjoyed it

Preacha🇨🇲

NanaB

W1/D2 BACK ATTACK 😤

Your demonstration videos and program have helped me be so much more confident in the gym

W1/D3 ROBOT ARMS 🦾

Community

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