Name: Playbook - Fit Media Training - Massive Arm Day💪
Uploaded: 2024-02-05T22:30:40.295Z
Duration: 60 min
Description: Massive Arm Day💪

It is a great workout to add to my week with the Chest Plan

Jermaine

Diego Morales

After many requests we published a massive arm day for you, enjoy the pump! 💪

- Begin with bar underhand grip in your hands
- Curl bar up towards your shoulders
- Lower down until arms are extended

Cable bicep curls

- Start with your arms at about 90 degrees 
- Extend at your elbows bringing the rope down
- Spread rope apart at the bottom for a deeper contraction at the triceps 
- Bend the elbows and control weight back to starting position

Rope tricep extension

Cable curl superset with tricep pushdown

- Keep your elbows on the pad
- Curl the bar up engaging your biceps
- Lower with a slow and controlled movement

Preacher curl

- 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

- From an incline position
- Curl dumbbells up towards your shoulders
- Keep elbows pointed to the floor
- Lower slowly back to starting position

Dumbbell incline bicep curls

- Start with your arms extended above your shoulders and a dumbbell in each hand
- Bend at the elbows lowering the dumbbells towards the top of your head
- Fully extend your arms back up contracting your triceps

Dumbbell skull crushers

- Hold the rope with your palms facing each other - Keep your core engaged
- Engage your biceps as you curl up
- Pause at the top and lower slowly

Cable rope hammer curls

- Begin with your back to the to cable and hands overhead
- Pull the rope forward until your elbows are straight
- Slowly bend your elbows returning to starting position

Cable rope overhead tricep extension - low pulley

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