Name: Playbook - Jeremy Potvin - W3/D2 - Arms
Uploaded: 2022-03-16T00:54:58.566Z
Duration: 90 min
Description: W3/D2 - Arms

Rafa

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. Tricep pushdown
4. Dumbbell curl
5. Single arm extension 
6. Hammer rope curl
7. Reverse grip extension

*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

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

Machine preacher curl

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

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

- Holding the cable in front of you with your elbow bent to 90 degrees
- Extend your elbow engaging your tricep, pulling the cable across your body
- Bend at the elbow to return to starting position

Cable single arm crossbody tricep extension

Hammer rope curl

- 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

Reverse grip tricep extension

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