Name: Playbook - Fraser Wilson - W2/D4 Arms
Uploaded: 2021-11-15T17:29:07.344Z
Duration: 45 min
Description: W2/D4 Arms

Superset
- EZ-bar curl 5 x 15 (First set warm up)
- Tricep straight bar pushdown 5 x 15 (First set warm up)

Superset
- DB hammer curls 4 x 12-15
- Rope tricep pushdown 4 x 12-15

Superset
- DB alt curls 4 x 12-15
- DB overhead tricep extensions 4 x 12-15

Superset
- DB curls 4 x 10
- Bench dips 4 x 15

Superset
- Straight bar cable curls 3 x 20
- Close grip/diamond pushups 3 x failure

HIIT Cardio:
Bike sprints: 5 x 15 sec sprint / 45 sec low intensity
Outdoor sprints: 5 x 50m sprint/ 50m walk

- Curl the bar up toward your shoulders engaging your biceps
- Pause then lower slow and controlled

Ez-bar curls

- 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

Superset

- 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

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

Tricep rope pushdown

- Hold the dumbbells at your sides
- Curl one dumbbell up engaging your bicep 
- Lower with a controlled motion
- Repeat on the opposite side

Alternating dumbbell curls

- Keep your elbows close to your temples
- Bend at the elbows to lower dumbbell down behind your head
- Extend your arms engaging your triceps to bring the dumbbell back up

Dumbbell overhead tricep extension

- Hold the dumbbells with your palms facing away from you
- Curl the dumbbells up engaging your biceps
- Lower with a controlled motion

Dumbbell bicep curls

- Place your hands on the front edge of the bench just outside hips
- Place weight onto your lap
- Move forward off the bench with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back 
- Extend your arms engaging your triceps back to starting position

Weighted bench dips

- Hold bar with an underhand grip
- Curl bar towards your shoulders
- Lower back down and repeat

Cable bicep curls

- Thumb and pointer finger making a diamond shape with your hands 
- Bend at the elbows to lower down 
- Keep your core engaged 
- Extend your arms and push up

Diamond push ups

- Bike sprints: 45 sec low intensity + 15 sec high intensity 
- Outdoor sprints: sprint 50m + walk 50m
- Boxing bag: 30 sec all out punches + 30 sec walk/slow skip

W2/D4 Arms

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