Name: Playbook - Ebenezer Samuel - W2/D6 Arms
Uploaded: 2022-12-22T11:55:30.441Z
Duration: 45 min
Description: W2/D6 Arms

Mixed style dumbbell curl: 4-5 pairs x 4
Double-explode decline skull crushers: 8-10 x 4

- 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

- Keep your elbows in-line with your hands
- Bring the ez-bar down pausing at the bottom
- Perform two reps at a rapid pace and pause again
- Keep your core engaged and feet flat on the ground during the entire movement

Double explode skull crusher

Superset 1

- Double skull crusher to double JR press: 3-4 clusters of reps x 4
- Half-iso hammer curl w/ slow lowers 6-8 x 4

- 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

- Place your knees on the floor shoulder width apart
- Keep your core engaged during the entire movement 
- Curl both dumbbells and squeeze biceps at the top
- Keep one dumbbell at the top and perform a rep only on one side
- Repeat on opposite side

Half-Iso squeeze hammer curl

Superset 2

- Place your arm on an incline bench
- Extend your fore arm slowly
- Curl up squeezing your bicep at the top of the exercise

Preacher curl constant tension series

- 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

Bodyweight close-grip pushup

Superset 3

W2/D6 Arms

I was quickly humbled by this first workout. At the same time, this is the most inspired I’ve felt in years of exercising. Thank you.

Jordan

It was a good exercise set. Tough at times. I was confused as to how to count the reps on the half-iso rows.

Tyler

Doesn’t seem like it would be a tough workout, but after the 3rd exercise I was feeling it.

Rodolfo Ramirez

W1/D1 Pull

Brutal. I love it. I didn't understand the 1 rep 1 set so I did 3 for 10.

Sean W.

I sent you some messages to ask about substitutions and the one exercise incline bench had only 1 rep 1 set

Ian Clifford

W1/D2 Push

Reece

Doug

W1/D3 Legs

W1/D4 Pull

Allowing for tracking of weight used on each rep would be helpful.

Maury

Shawn

W1/D5 Push

Great workout! I enjoy your IG live content too, saw you on don s’s first when I was quarantined

W2/D6 Arms

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