Name: Playbook - Jake Dean - Arms (high volume)
Uploaded: 2022-11-29T16:47:35.154Z
Duration: 50 min
Description: Arms (high volume)

Shelby J

This arm day is high-volume and lighter weight. We are using this to build a baseline strength level as well as build muscle endurance. We will later use this to increase our muscle tear as we incorporate more weight down the road. Treat exercise A & B as a superset to each other.

Complete both exercises back to back, rest once both exercises have been completed.

- Hold the dumbbells with your palms facing away from you
- Curl the dumbbell up engaging your bicep 
- Lower with a controlled motion
- Repeat on the opposite side

Alternating dumbbell curls

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

Dumbbell curls

Superset

- Hinge forward keeping a bend at your knee
- Holding dumbbells in each hand and arms bent to 90 degrees at your sides
- Extend your arms engaging your triceps
- Lower back to starting position
-Repeat with second arm

Dumbbell tricep kickbacks

- Begin with rope in both hands and elbows bent 90 degrees
- Extend elbows and engage triceps

Cable rope triceps extensions

- Hold the dumbbell with palms facing the center of your body
- Keeping elbows close to your body
- Curl the dumbbell toward your shoulders 
- Pause at the top then lower under control  
- Switch arms and repeat

Alternating hammer curls

- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your bicep as you curl
- Lower down with control

Dumbbell hammer curls

- From an standing position
- Keep elbows pointed to the floor
- Curl dumbbells up towards your shoulders 
- Keep curls wide and hands facing outer shoulder

Dumbbell 1 1/2 rep incline wide curls

- Drop set weight and complete for speed
- From an standing position
- Keep elbows pointed to the floor
- Curl dumbbells up towards your shoulders 
- Keep curls wide and hands facing outer shoulder

- 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

Arms (high volume)

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