Name: Playbook - Jeremy Potvin - W2/D3 - Arms
Uploaded: 2022-03-03T01:43:10.385Z
Duration: 90 min
Description: W2/D3 - Arms

Rafa

Shuaib Yoosuf

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 

1. Tricep extension 
2. Preacher curl
3. Single arm reverse grip extension
4. Reverse grip curl
5. Tricep pushdown
6. Dumbbell curl
7. Hammer curl
8. Reverse grip extension/pushdown

*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

- 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

Rope tricep extension

- Keep your elbows on the pad
- Curl the handles up engaging your biceps
- Lower with a slow and controlled movement

Machine preacher curls

- Holding the cable in front of you with your elbow bent to 90 degrees or slightly less
- Extend your elbow engaging your tricep, pulling the cable across your body
- Bend at the elbow to return to starting position 
- Complete desired reps then repeat on the opposite side

Cable single arm crossbody tricep extension

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

Reverse grip curl

- Press the bar down until your elbows are straight
- Bend the elbows to return to the starting position

Cable straight bar tricep pushdown

- 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

- 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

- Stand tall, abs engaged and upper arms locked at your sides
- Pull the bar down until your elbows are straight
- Bend the elbows to return to the starting position

W2/D3 - Arms

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