Name: Playbook - Fraser Wilson - W1/D6 Arms
Uploaded: 2021-10-06T11:22:55.686Z
Duration: 60 min
Description: W1/D6 Arms

Fantastic! Would dips be an alright replacement for the third workout?

Cailean

Petar

Good except I don’t have cable fly equipment

Taksh

Byron

Bram

- Close grip bench press 3 x 10-12
- Straight bar tricep pushdowns 3 x 12-15
- Bent over cable tricep cable kickbacks 3 x 12-15
- Barbell Curl w/ dropset 3 x 10-12 (tempo: concentric 1, hold 1, negative 2)
- Incline DB curls 3 x 12-15
- DB hammer curls 3 x 10

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

Close grip bench press

- Stand tall, abs engaged and upper arms locked at your sides
- Press the bar down until your elbows are straight
- Bend the elbows to return to the starting position

Cable straight bar tricep pushdown

- Keeping your back parallel to the floor and elbow bent at 90 degrees
- Fully extend your arm back squeezing your tricep
- Lower with control 
- Complete desired reps then repeat on the opposite side

Cable tricep kickback

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

Barbell curls (tempo: concentric 1, hold 1, negative 2)

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

Incline Dumbbell curls

- Hold the dumbbells with your palms facing each other (thumbs up)
- Curl the dumbbells up engaging your bicep as you curl
- Lower with control

Dumbbell hammer curl

W1/D6 Arms

W1/D1 Legs & Core

W1/D2 Chest & LISS

W1/D4 Back & Core

W1/D5 Shoulders & Cardio

W1/D7 Legs & Core

W2/D1 Chest & Cardio

W2/D3 Back & Core

W2/D4 Shoulders & Cardio

W2/D5 Arms

W2/D7 Legs & Core

W3/D1 Chest & Cardio

W3/D3 Back & Core

W3/D4 Shoulders & Cardio

W3/D5 Arms

W3/D7 Legs & Core

W4/D1 Chest

W4/D3 Back & Core

W4/D4 Shoulders & Cardio

W4/D5 Arms

W4/D7 Legs & Core

W5/D1 Chest

W5/D3 Back & Core

W6/D4 Shoulders & Cardio

W5/D5 Arms

W5/D7 Legs & Core

W6/D1 Chest

W6/D3 Back & Core

W5/D4 Shoulders & Cardio

W6/D5 Arms

W1/D6 Arms

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