Name: Playbook - Ivan Ivanov - ARMS Intense Session 🔥
Uploaded: 2021-08-20T13:41:11.083Z
Duration: 45 min
Description: ARMS Intense Session 🔥

Dylan Ching

This is a pretty intense arm session! 🔥

Make sure you follow the guidelines and instructions for easy exercise! 

Focus on smooth tempo and control a - do not rush! Slow and controlled work for maximum muscle stimulus 🌪

Perform the supersets without a rest between each exercise. Rest after 1 round is complete only until you complete all 3 rounds!

1. Lay flat on a bench, holding an ez bar (or bent bar) with a close grip - hold thumbs over the bar for better stimulus! 
2. Hold the bar on top of your forehead for starting position
3. Bend at the elbows so the bar go toward your head, stopping before your forehead."

Z-Bar Skull Crushers

1. Grip the bar on shoulder width - thumbs over the bar for Better bicep stimulus
2. Keep elbows fixed and fully stretched 
3. Aim for full range of motion - right down and back all the way up
4. Keep elbows fixed throughout the movement

Z-Bar Bicep Curls

1. Grip wider than your shoulder width - thumbs over the bar for better bicep stimulus
2. Keep elbows fixed and steady - aim for full range of motion and a squeeze at top!

Straight bar Wide Grip Curls

1. Bent over and keep your shoulder aligned with elbow - make sure your elbow doesn’t dip down while performing the exercise
2. Lower the dumbbell down strictly through the elbow while maintaining your form steady 
3. Kickback through the triceps aiming for a full elbow lockout and a tricep squeeze at top!

Dumbbell Triceps Kickbacks

Perform both exercises back to back with no rest in between

1. Grip the rope and make a step back to give yourself more space for better range of motion 
2. Keep your elbows slightly pushed forward and steady 
3. Curl the rope right up keeping elbows fixed and aiming for a squeeze at top 
4. Always go for full range of motion while keeping elbows fixed

Bicep rope Curls

1.Press the rope attachment down until your elbows are straight and squeeze triceps 
2. Stand tall, abs engaged and upper arms locked at your sides.
3. Bend the elbows and not the shoulders to return to the starting position.

Triceps rope push down

Superset

Perform the two exercises back to back with no rest in between on each round.

1.Keep one arm away while holding a Dumbbell with your working arm 
2. Fully stretch your elbow while keeping it steady as you curl up and down
3. Aim for full range of and squeeze at to - maintain elbow steady

Single arm Bicep Curl

1. Grip cable with single arm 
2. Lean forward slightly and keep your elbow steady and fixed
3. Aim for full range of motion going up without allowing elbow to move
4. Push right down and squeeze triceps on each rep

ARMS Intense Session 🔥

Community