Name: Playbook - Jeremy Potvin - W1/D1 - Arms
Uploaded: 2022-02-17T13:40:24.927Z
Duration: 90 min
Description: W1/D1 - Arms

Rafa

Shuaib Yoosuf

Sabino

Different variations of arm workouts 

The following exercises should go as listed below - 
2-3 ramp up sets of 12-15 reps / 2-3 working sets of 8-12 reps 

-Tricep rope extension 
-Preacher curl 
-Close grip bench press
-Dumbbell curl 
-Single arm cable extension 
-Reverse grip curl
-Vbar push down

*Ramp up sets: 12-15 reps light weight, gradually increasing weight with each set
*Working sets: 8-12 reps
*Drop sets: Start at your working set and perform until failure, then reduce weight by 50% and perform until failure

Tricep rope extension

- As you curl up engage your biceps
- Lower with a slow controlled movement

Machine preacher curl

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

Close grip bench press

- 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

Single arm cable extension

- Hold the bar with reverse grip
- Engage your biceps as you curl bar towards your shoulder
- Lower under control to starting position

W1/D1 - Arms

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