Name: Playbook - Jeff Logan - 4-Set Arm day
Uploaded: 2021-10-26T21:07:40.389Z
Duration: 60 min
Description: 4-Set Arm day

Manuel Magaña

My arms feel like noodles 😮‍💨🔥

Jordan

Dylan

the goal is to go through this workout without modifying it 🔥 becoming the beast 😤

Matt

Roshawn

Ray Cunningham

Jose Ferrer

Arvell Nelson 

Cesar

Brandon

Rakan

Javier

That’s my  Weakness my biceps & triceps ! And i can see the works I will keep practicing 🦾🥶 keep pushing everybody. You vs You

Junior

Love this workout,  great pump leshhh goooo 🔥🔥
IG : @_ryandavis1

Ryan

Tyler Burris

Jello!!! 💪🏾💪🏾💪🏾💪🏾

Maria Foster

FITZ

Zeus

Sheron Bennett

FIRE!!! It took a bit longer for me but I finished. 🤜🏾🤛🏾

Arms are literally stiff and stuck 💪🏾😤

Straight forward and intense for it being my first full arm workout for the program

Danny Banda Jr

- All bicep exercises 
- Followed by all tricep exercises 
- Ends with a body weight challenge to failure 
- Change the look & strength of your arms now!

- with a dumbbell in each hand 
- Curl the dumbbells up
- Lower them back to the starting position

DB curls

- Curl up towards shoulders
- Lower until arm almost fully extended

Incline preacher curl

-10 each way (supinated & hammer)
- keep Elbows tight to your body 
- flex bicep at top of movements 
- don’t swing / be strict !

ALT HAMMER CURL & Supinated curl

- don’t swing 
- tight grip 
- full ROM

Pull ups

- strong upright stance 
- flex triceps at the bottom of movement

Rope tricep extensions

- Place your hands on the front edge of the bench just outside hips
- Move forward off the bench with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back 
- Extend your arms engaging your triceps back to starting position

Bench dips

- 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

Overhead dumbbell tricep extension

- stabilize body / be strict 
- Flex chest & triceps at peak of the movement 
- dip slightly below a 90 degree angle at your elbows 
- push with power on the way up ! 
- control the downwards portion

4-Set Arm day

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4-Set Arm day

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