Name: Playbook - Ebenezer Samuel - W5/D6 Arms - dropsets
Uploaded: 2022-12-22T11:55:30.621Z
Duration: 45 min
Description: W5/D6 Arms - dropsets

Loved the program!!  Just completed...now what?  Need more content, ES : )

Shawn

Heavy curl 6-8
Halfway pause curls lighter 4-6

- Start by placing your knees on the ground shoulder width apart
- Curl the dumbbells up
- Squeeze at the top of the curl and come down slowly
- Make sure you keep your back engaged

Kneeling dumbbell curl

Dropset 1

- Start by placing your knees on the ground shoulder width apart
- Curl keeping the top of the dumbbell facing up
- Squeeze at the top of the curl and come down slowly
- Make sure you keep your back engaged

Kneeling hammer curl

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

Halfway pause and twist hammer curl

Dropset 2

- 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

Dropset 3

Half-Iso skullcrusher

- Maintain a sturdy position: feet flat on the floor, squeezing your glutes, and keep your core active
- Bring the bar over your head, drive your shoulders aggressively into the bench
- Lower the bar to your head, moving only at the elbow joint
- Bring the bar up engaging your triceps

Straight-arm focused skull crusher

Dropset 4

- Lay on a bench with dumbbells in your hands
- Keep your feet flat on the floor and you elbows close to your body
- Extend your arms above you engaging your chest 
- Come down slowly and stop at the bottom of the movement before going for another rep

( Close grip press with a dead stop at the bottom to cancel out momentum )

Dead stop dumbbell close grip press

- Lie on the bench with a dumbbell in each hand and your feet flat on the floor
- Push the dumbbells up so that your arms are directly over your shoulders and your palms are up
- Your chest should be engaged

Dumbbell bench press

Dropset 5

Skullcrusher with greater range of motion than a standard bodyweight skullcrusher

Bench-elevated bodyweight skullcrusher

Bodyweight close-grip pushups

Dropset 6

W5/D6 Arms - dropsets

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

W1/D5 Push

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

W5/D6 Arms - dropsets

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