Name: Playbook - Evan Johnson - W1/D6 ARMS
Uploaded: 2022-06-23T11:13:30.920Z
Duration: 45 min
Description: W1/D6 ARMS

- Stay upright and don't allow for your shoulders to overpower
- Spread rope apart at the bottom for a deeper contraction

Rope pushdown

- Start by lying down with hands close together on the barbell
- Lower weight down until it taps your chest
- Extend arms straight back up

Close grip bench press

- Lean forward to apply more tension on your chest
- Maintain control and stability

Dips leaning forward

- 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

Dumbbell tricep kickbacks

- Keep your elbows close to your body
- Curl the bar up towards your shoulders
- Engage your biceps as you curl
- Return to the initial position with a controlled movement

EZ bar bicep curls

- Hold the dumbbell with palms facing the center of your body
- Keeping elbows close to your body
- Curl the dumbbell toward your shoulders 
- Pause at the top then lower under control  
- Switch arms and repeat

Alternating hammer curls

- Squeeze bicep at the top
- Don’t use your shoulder or momentum to bring the DB up

Single arm preacher curls

W1/D6 ARMS

Guillaume Nikuze

I’m sticking to these workouts. 1 hour per day & when I go can do more then I will.

Oswald Soutar

Elvira

W1/D1 Shoulders & Arms

Matthew

W1/D2 Leg Day

Dylan

James

W1/D3 Back & Abs

Kyuande Johnson

W1/D5 Chest & Triceps

W2/D1 LEGS (Hamstrings)

Øyvind

W2/D2 Back & Biceps

W2/D3 CHEST & Shoulders

Tray

ive done your workouts for a week and a half and they pretty much repetitive and boring. i feel like my legs get no love. pure upper 1day lower and its a weak lower day. going bavk to Julian Smith plan ✌🏽🕊

W1/D6 ARMS

More workouts from Evan Johnson