Name: Playbook - Dylan Ferrier - ❌ Arms & Heavy Bag Cardio (3.18.24)
Uploaded: 2024-03-26T00:24:28.589Z
Duration: 60 min
Description: ❌ Arms & Heavy Bag Cardio (3.18.24)

Stand tall, abs engaged and upper arms locked at your sides

Make sure your shoulders are locked in place at all times, you should only be bending at the elbow. The more attention you bring to elbow bend, I feel the better connection.


Press the bar down until your elbows are straight


Bend the elbows to return to the starting position feeling your forearm press into your bicep. This creates a deep stretch in the tricep.

First set warm up

Cable straight bar tricep pushdown

Hold the bar underhand grip with both hands

Roll your shoulders back and down 

Curl bar up towards your shoulders driving through your palms

Lower to starting position

First set is a warm up set

Straight bar cable bicep curls

Feet planted on the ground

Make a diamond with your hands on the inside of the dumbbell

Hold above your head 

Elbows driving towards the ceiling 

Bend at the elbow as the elbow lowers above and behind your head

Extend back up driving it toward the ceiling

Lying Dumbbell Skull Crusher

- Keep a slight bend at the elbow
- Arms should be slightly in front of you, if you are coming directly out to the side, it can be hard on the shoulder 
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell lateral raises

Standing tall back press and pad

Shoulders pulled back and down, locked in place 

Elbow pulled in your side and only focus on the elbow bend throughout the movement

Hand, and a neutral grip 

Drive the weight in an arc to the opposite shoulder and control on the way down

Dumbbell Crossbody Hammer Curl

❌ Arms & Heavy Bag Cardio (3.18.24)

❌ Active Rest (3.24.24)

❌ Legs Pull (3.23.24)

❌ Chest | Back (3.22.24)

❌ ARMS BABY (3.22.24)

❌ Legs Push Focus (3.20.24)

❌ Back | Chest (3.19.24)

❌ Legs Pull Focus (3.17.24)

❌ Active Rest Day (3.16.24)

❌ Deload Chest | Back (3.15.24)

❌ Deload Arms (3.14.24)

❌ Deload Legs Push (3.13.24)

❌ Deload Chest | Back (3.12.24)

❌ Deload Arms (3.11.24)

❌ Active Rest (3.10.24)

❌ Legs Pull Focus (3.9.24)

❌ Chest | Back (3.8.24)

❌ Arms (3.7.24)

❌ Legs Push Focus (3.6.24)

❌ Chest | Back (3.5.24)

❌ Arms & Heavy Bag Cardio (3.18.24)

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