Name: Playbook - Evan Johnson - W2/D5 ARMS
Uploaded: 2022-06-23T11:13:31.027Z
Duration: 45 min
Description: W2/D5 ARMS

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 ✌🏽🕊

Joshua

- 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

- Keep your elbows close to your body
- Come down until your arms are at about 90 degrees
- Push through your hands extending your engaging your triceps to come up

Weighted dips

- 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

W2/D5 ARMS

Guillaume Nikuze

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

W2/D5 ARMS

Community

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