Name: Playbook - Gabe Souza - Friday: Arms
Uploaded: 2022-11-29T20:32:54.598Z
Duration: 45 min
Description: Friday: Arms

Gabe

Please show or describe which grip your using ( wide or close) on easy bar curl, awesome little workout thanks.

John Bailey

It was an easy to follow workout that flowed with ease. Would love a cool down or post workout stretch routine. Thanks!

Christian Rhea

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

The workout was great, didn’t complete last workout due to machine in use. Repeated pushups instead of

Olivier

Great workout. Hurts like it hasn’t before

johnsy Davila

Show the height of the cable flys please!!!

Monday: Chest & Triceps

Zach

Samuel

Thakshitha

Tuesday: Back & Biceps

Jonathan

Enjoyed the combination of low and high rep sets for each muscle.

Hadrian

Wednesday: Legs & Abs

Wan  Zafran

Thursday: Shoulders & Abs

Jacob

Amazing pump. Didn’t get to finish the leg workout due to my injury but looking forward to completing when I can

Friday: Arms

Community

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