Name: Playbook - Ebenezer Samuel - W1/D6 ARMS
Uploaded: 2022-12-20T13:00:35.607Z
Duration: 60 min
Description: W1/D6 ARMS

- Keep your elbows in line with your hands
- Perform two skull crushers
- Bring elbows down to your sides and press up over your head
- Engage your triceps as you push

Double skull crusher to double JR press

- Stand with your feet shoulder width apart keeping your core engaged
- Curl the dumbbells up twice squeezing your biceps at the top
- As you lower on the second rep pause at 90 degrees

Mixed style dumbbell curl

Superset 1

Half-Iso skullcrusher

- Support your chest on the bench maintaining a neutral spine during the entire movement
- Curl up upwards 
- Squeeze at the top and come down slowly

Spider curl

- Support your chest on the bench maintaining a neutral spine during the entire movement
- Curl up upwards keeping the dumbbell head facing up the entire time
- Squeeze at the top and come down slowly

Spider Hammer Curl

Triset 1

- Start in plank position with a plate on your back
- Keeping your core engaged during the entire movement
- Perform a pushup squeezing your chest on the way up

Weighted pushups

Close grip pushup with a pause at the bottom to erase elastic energy and create more challenge

Paused close-grip pushup

- Curl the dumbbells up
- Come down slowly pausing at 90 degrees and turning your wrist from side to side
- Return to starting position

W1/D6 ARMS

More workouts from Ebenezer Samuel