Name: Playbook - Eric Janicki - Day 4 - Arms
Uploaded: 2021-08-12T15:55:04.964Z
Duration: 45 min
Description: Day 4 - Arms

Dylan Ching

This is the best fitness app I’ve ever used

Joey

Awesome...1st ticket to a pair of gunz that I can be proud of

Mayson Buffington

Dual Set 1
- Alternating dumbbell curls 3 x 15, 10, 7
- V-Grip tricep cable push downs 3 x 20, 15, 12

Dual Set 2 
- Banded barbell curl 3 x 12
- Banded tricep pushdowns 3 x 20

Drop Sets
- Alternating cable curls 3 x 12
- tricep long handle cable pushdowns 3 x 12

- good posture
- keep elbows tucked
- do not raise elbows as you curl

Alternating Dumbbell Curls

-arch back and lean slightly forward over handle 
-get full lockout at the bottom of the rep

V-Grip Tricep Cable Push Downs

Dual set 1

- Secure band around your feet
- arched back
- keep the elbows pinned to sides

Banded Barbell Curls

- arched back
- forward lean
- good hold on contraction
- slow negative

Banded Tricep Pushdowns

Dual set 2

- arched back
- elbows tucked
- do not lift elbows as you curl
- good squeeze at peak of the rep
- slow eccentric
- fully straighten arms at bottom of rep

Alternating Cable Curls

-arch the back
-squeeze elbows in tight And keep tight to the ribs
-open handles at the bottom and turn wrist slightly out for extra contraction

Tricep Long Handle Cable Pushdowns

Drop set

Day 4 - Arms

Adrian

Today is the day.... recovering from yesterday’s Turkey Day feast... Legs are looking 👍...Thanks Eric !

Leg Day

Felt really good! Just looking around and checking things out. Thanks for putting this workout up!

Patrick

It was great, just a lot of strain on shoulder. Older lifter here, 55, 6-5, 245, ex-athlete

Mike

Arms

Caesar

Awesome! Great pump. I added a couple exercises to hit rear delts.

Jeremy Hayden

Shoulders/core

Great workout I’m just getting started back after a long medical lay off, but could really feel the angles.

Jeremy Bryant

Andres

Back

Ryan

Michael

Chest/Triceps

Great workout, my legs are feeling it💪

Bradley

Legs

Hard but should try more weight next time

Day 1 - Legs

Jean-Charles Marier

Richard

Day 2 - Back

I can probably do more weight on the dumb bells and improve technique on decline push-ups

Decline push-up variant...a wonderful killer...but worth the effort

Day 4 - Arms

Community

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