Name: Playbook - Jeff Kamalo - Week 1, Day 5: Arm Workout
Uploaded: 2021-11-11T16:11:00.482Z
Duration: 80 min
Description: Week 1, Day 5: Arm Workout

Day 5

Exercise 1: Seated Barbell Shoulder Press 
Exercise 2: Close Grip Pull Up
Exercise 3: Close Grip Push Up
Exercise 4: Barbell Biceps Curl
Exercise 5: DB Incline Triceps Extension
Exercise 6: Hammer Spider Curls
Exercise 7: Rope Triceps Extension
Exercise 8: Standing Rope Curls

- Start by lying down with hands close together on the barbell
- Lower weight down until it taps your chest
- Extend arms straight back

3sets, 12/12/12

Close grip bench press

- Hold the bar with your palms facing your chest(close grip)
- Pull yourself up bringing your elbows to your ribs
- Pause at the top engaging your back 
- Lower slowly until you arms are fully extended

3sets, Failure

Close grip pull-up

- Place your hand close next to each other 
- Bend at the elbows to come down 
- Keep you core engaged 
- Extend your arms to come up

3sets, Failure

Close grip push up

- With a barbell in your hands and your palms facing up
- Curl bar toward shoulders
- Lower back down slow and controlled

Increase the weight after each set, make sure you complete the reps.

3sets, 12/12/12

Barbell bicep curls

- From incline bench hold a dumbbell in each hand with elbows at the sides of your head
- Bend elbows to drop dumbbells down behind the head
- Extend elbows to return to starting

Increase the weight after each set, make sure you complete the reps.

3sets, 12/10/8

Dumbell incline triceps extensions

- With chest supported on a incline bench
- Curl the dumbells towards shoulders using a hammer grip
- Pause at the top then lower under control

Increase the weight after each set, make sure you complete the reps.

3sets, 12/10/8

Hammer spider curls

- Start with your arms at about 90 degrees 
- Extend at your elbows bringing the rope down
- Spread rope apart at the bottom for a deeper contraction at the triceps 
- Bend the elbows and control weight back to starting position

Increase the weight after each set, make sure you complete the reps.

3sets, 12/10/8

Rope tricep extension

- Squeeze your biceps at the top
- Keep your core tight

Increase the weight after each set, make sure you complete the reps.

3sets, 12/10/8

Standing rope curl

Week 1, Day 5: Arm Workout

Terrance Dancey

Week 2, Day 2: Back Workout

Week 2, Day 1: Chest Workout

Week 1, Day 4: Shoulder Workout

There is no information about number of reps and series of the barbell good morning. 
I asked through chat, but I didn’t have any answer.

Week 1, Day 5: Arm Workout

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