Name: Playbook - Gabe Souza - Friday: Arms
Uploaded: 2021-10-22T15:32:13.079Z
Duration: 45 min
Description: Friday: Arms

Hector

I feel like I wasn’t doing something right before but when I completed this workout the pump looked amazing and I knew your program would work. Thank you man!

Khristoph

Focus: Biceps & Triceps 
- Control the weight and squeeze the muscle being worked out at the top of each rep for a second or two.
- Slow down your reps and focus on the squeeze. 
- Focus on mind muscle connection!

Bicep stretch

- Reach your hand behind your head
- Grasp your elbow and gently pull
- Hold for 10 to 20 seconds, then switch sides

Tricep stretch

Arm Stretch

- 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 E-Z bar with a narrow grip
- As you raise the bar make sure your elbows don't come forward
- Engage your triceps as you go up

Lying skull crushers

Superset

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

DB incline 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

- Bend over 
- Hold the bar underhand grip with both hands
- Curl bar up towards your shoulders
- Lower to starting position

Straight bar cable bicep 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

Friday: Arms

My first time with you programe was good 👍👍

Maynor

Good workout! Fast and really easy to use

Mariano

Providing more details about the goal to achieve in this workout plan.
Also, provide information about whether it’s a advanced level or not.

Ailton

Monday: Chest & Triceps

Alethea salt

Hey Gabe! Workout is amazing. I just have a question, every week is different or it stay the same?

Friday: Arms

Community

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