Name: Playbook - Dylan Ferrier - ❌ Deload Arms (3.11.24)
Uploaded: 2024-03-26T00:24:28.614Z
Duration: 60 min
Description: ❌ Deload Arms (3.11.24)

- Stand tall, abs engaged and upper arms locked at your sides
- Press the bar down until your elbows are straight
- Bend the elbows to return to the starting position

Cable straight bar tricep pushdown

- Hold the rope with your palms facing each other 
- Keep your core engaged
- Engage your biceps as you curl up
- Pause at the top and lower slowly almost feeling like you’re pushing your elbows forward

Cable rope hammer curls

- From a high pulley grip rope just forward of your face
- Notice how my back moves through this motion with an arch at extension
- Then when crunching curves 
- Roll your ribs towards your hips engaging your abs
- Bring your elbows towards your knees
- Slowly return back to starting position

Cable crunches

- Hold bar with an underhand grip
- Curl bar towards your shoulders
- Lower back down and repeat

EZ Bar Cable Curls

Back pressed against pad

Shoulders pulled back and down

Push handles downward 

Flex against the weight coming back up with control

Really imagine your elbows being driven forward to engage the triceps

Machine tricep extension

❌ Deload Arms (3.11.24)

❌ 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)

❌ Arms & Heavy Bag Cardio (3.18.24)

❌ 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)

❌ 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)

❌ Deload Arms (3.11.24)

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