Name: Playbook - Fraser Wilson - W3/D4 Arms/Core
Uploaded: 2021-11-15T17:49:54.614Z
Duration: 45 min
Description: W3/D4 Arms/Core

Superset
- Alt DB curls 4 x 8-10
- V-bar tricep pushdown 4 x 8-10

Superset
- Seated DB curls 1 x 8-10
- Narrow grip DB curls  1 x failure (2 sec hold, 2 sec eccentric)

Superset
- BB curl 4 x 6-8 (Last set: hit 6-8 with grip just outside shoulders, then drop set to failure with hands just inside shoulder width)
- Weighted dips 4 x 6-8 (Last set: if you can hit all reps weighted drop weight and go to failure)

Superset
- EZ-bar preacher curls 4 x 8-10
- Tricep overhead DB extensions 4 x 8-10

- Hanging leg raises 3 x failure
- Russian twists 3 x 10-15
- V-ins 3 x failure (2 sec hold)

LISS Cardio:
- Incline treadmill or stair master 10 min

- 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

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

V-bar tricep pushdown

Superset

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

Seated dumbbell curls

- 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

- 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

- 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

- As you curl up engage your biceps
- Lower with a slow controlled movement

Ez-bar preacher curl

- 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

- Hanging from the bar, keeping your legs extended 
- Raise up while keeping your core tight to form an “L” with your body
- Lower legs back down

Hanging leg raises

- From a seated position with knees bent and feet off the floor
- Keep your back straight and lean back to 45 degrees 
- Clasp hands together in front of your core
- Twist your torso from side to side

Russian twists

- With your body in a V-sit hold position
- Tuck your knees to your chest 
- Extend your legs out
- Repeating sequence for time or reps

W3/D4 Arms/Core

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