Name: Playbook - Dylan Ferrier - ❌ Arms (2.22.24)
Uploaded: 2024-04-17T21:12:49.290Z
Duration: 65 min
Description: ❌ Arms (2.22.24)

Dylan

- Shoulders rolled back with elbows tight to the side
- I’m using the slightly narrower turned in grip on the EZ Bar handle
- Drive palms to forehead and flex against the weight on the way down

First 2 sets are warm ups

Cable Ez-Bar 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

Start standing tall in a split stance

Chest lifted setting your shoulder down and back

Drive through the palm of your hand

Bending only in the elbow 

Once you hit failure,

Hinge your hips

Neutral spine

This should feel like a single arm skull crusher. And if you’re familiar with jam press, same concept. 

Feel your forearm jam into your bicep. I flexed my bicep forcing my tricep to stretch

Single Arm Cable Tricep Extension into Hinged Jam Press

- From an incline position 
- Curl dumbbells up towards your shoulders 
- Keep elbows pointed to the floor
- Lower slowly back to starting position

Dumbbell incline curls

- 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

I call this portion of my workout “Dimes” 

10 jabs
10 straights
10 elbows 
10 low kicks

(I’ll be making a longer video that has all of them and a link to tips)

Dimes

1 rep = 15 yards

5 yard walk down then turn around and walk back

Obviously I’ve been doing this for a very long time. When I first started I literally just went up and failed multiple times. Like 100’s. But my 100th attempt was better than the 1st. 

Please be careful when trying these and build up slowly. 

Use a wall or just do donkey kicks. Private message me for donkey kick help!

Handstand Walk

1 rep = one 15 yard stretch 

One foot forward

Change levels (squat to hip height)

Rock your lead leg knee over your toe to the ground as you bring the the other leg around to step up

Keep your arms inside and imagine grabbing onto legs and what side your on and where your going to drive them

Everytime I duck walk I imagine each as a shot

Duck Walk

End of Workout Functionality

❌ Arms (2.22.24)

❌ Arms (2.22.24)

Community

More workouts from Dylan Ferrier