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

Dylan Ching

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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

Day 4 - Arms

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Day 4 - Arms

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