Name: Playbook - Elika Bang - W1/D4 Full arm
Uploaded: 2022-09-21T23:39:24.449Z
Duration: 45 min
Description: W1/D4 Full arm

Remy

Michael Ortiz

Workout was great only issue I have is the limited selection of kettle bells at my gym, and there location, but can't fault the workout plans at all, I love them thanl you 🤙🤙🙏🙏💪💪

Charlie

Grate arm work out couldn’t have been any better

Giovani

Kizer

Gavin

One of the best arm workouts I've ever done 🥵🥵🥵🙏🙏💪💪

George

Zachary

Spencer

Adam

Ahmed

Superset:
- Db curl
- Kettlebell curl 

-Spider curl 

Superset:
- Pinky's up 
- Hammer curl 

- Cable ez bar reverse grip curl 

Superset:
- Incline Db skull crusher
- Db kickback

Superset:
- Cable rope pulldown 
- Cable overhand pulldown

- Begin with a dumbbell in both hands
- Curl dumbbells towards your shoulders 
- Slowly lower down until arms are extended

DB Curl

- Holding the kettlebell at your side
- Curl the kettlebell up engaging your bicep 
- Lower with a controlled motion
- Work both sides

Kettlebell Curl

Superset 1

- Prone on an incline bench with a dumbbell in each hand
- Curl dumbbells up towards your shoulders 
- Keep elbows pointed to the floor
- Lower slowly back to starting position

Spider DB Curl

- Begin with a dumbbell in both hands
- Curl dumbbells towards your shoulders, keeping your pinkies high
- Slowly lower down until arms are extended

Pink's Up

- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your biceps as you curl

Hammer Curl

Superset 2

- Hold the bar with reverse grip
- Engage your biceps as you curl bar towards your shoulder
- Lower under control to starting position

Cable EZ Bar Reverse Grip Curl

- Lying on an incline bench
- Raise dumbbells above you to full arm extension
- Hinge at the elbow lowering the dumbbells just outside your head
- Extend your arms back up activating your triceps

Incline DB Skull-Crusher

- Hinge forward keeping a bend at your knee
- Holding dumbbells in each hand and arms bent to 90 degrees at your sides
- Extend your arms engaging your triceps
- Lower back to starting position

DB Kickback

Superset 3

- Start with your arms at about 90 degrees 
- Extend at your elbows
- Spread rope apart at the bottom for a deeper contraction at the triceps 
- Stay upright and don't allow for your shoulders to overpower

Cable Rope Pulldown

- Stand tall, abs engaged and upper arm locked at your side
- Pull the handle down until your elbow is straight
- Bend the elbow to return to the starting position
- Work both sides

Cable Overhand Pulldown

Superset  4

W1/D4 Full arm

This is fantastic!  I always enjoy your workouts!  I can't feel my arms😂

Justin McCormick

Tino

Burak

W1/D1 Chest & Tricep

W1/D2 Shoulders & Back

Alex

Pierre

W1/D3 Legs & Core

Couldn’t finish the dumbbells squats thighs are killing me but finished everything else

Just curious, why do my shoulders hurt whenever I lift the bar on squats and calf raises. It’s not like a sore hurt, it’s uncomfortable.

W1/D4 Full arm

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