Name: Playbook - Diamond Ott - WEEK 4 / DAY 6 (Arms)
Uploaded: 2021-08-18T19:22:48.820Z
Duration: 45 min
Description: WEEK 4 / DAY 6 (Arms)

Anderson

Moananui

- Stand in a staggered stance for balance and prevent minimum swinging
- Place your hands about shoulder width apart
- When lowering the bar, fully extend the elbows to the bottom
- You may use a straight barbell if ez bar is not available

E-Z- Bar Curl

- Place armpit completely at the top of the bench
- Contract and rotate the wrist as you shorten the bicep

Dumbbell Preacher Curl (Single Arm)

DROPSET
- Start semi-heavy and work towards lighter weight; maintain the same rep count
- Hammer curls is an option
- Keep elbows close to the body during the movement

Dumbbell Alternating Curls (Dropset)

- You may perform from the kneeling position while using a elevated platform

Bodyweight Tricep Extension

-Lay on your back with a E-Z Bar in hands (over hand grip)
-Rotate at your shoulders taking the barbell to the top and behind the head. 
-Extend your arms into a tricep extension while keeping elbows tucked in 
-Lower the barbell to the starting position and repeat.

E-Z Bar Over-head Tricep Extension (Supine Position)

- Engage your triceps as you extend 
- Come back up to 90 degrees

Cable Tricep Extension (Reverse Grip)

WEEK 4 / DAY 6 (Arms)

Really been trying to get back to my optimum weight and was using alternating days of cardio and lifting. It worked when I was 26 but not so good now that I'm 31. 

First workout of this program feels like this is what I need to help me reach my goals.

Erik

Raphael Whatoname

Javier

WEEK 1 / DAY 1 (Full Body)

Toni Guta

Matthias

WEEK 1 /  DAY 2 (Lower Body)

Marc

WEEK 1 / DAY 3 (Upper Body)

Dontavis

WEEK 1 / DAY 4 (Cardio / Running / Abs)

Jeremy Tapia

WEEK 1 / DAY 5 (Full Body)

Jason

WEEK 1 / DAY 6 (Lower Body)

Great end to the week, ready for another week

WEEK 1 / DAY 7 (Upper Body)

WEEK 2 / DAY 1 (Core / Cardio)

I just don’t personally like regular cardio I would rather do like cardio exercises like tire flip

WEEK 4 / DAY 6 (Arms)

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