Name: Playbook - Jerry Housey - BUILT FOR THIS ARMS
Uploaded: 2023-01-22T21:38:27.249Z
Duration: 60 min
Description: BUILT FOR THIS ARMS

Rita

Done with that but need to work on my back

Started getting tired on the last exercise. Less weight next time

Duane

These routines will help you sculpt your arms!

This routines are used before each workout!

- Run in place with high knees for time or reps
- Increase speed as you feel comfortable

High knees

- With feet shoulder width apart and hands overhead 
- Bend at the waist and lower hands towards the toes

Hamstring stretch -  toe touch

Knee Pull

Jumping Jack with Groin Stretch

- Stand in a split stance one leg forward and your opposite foot straight back
- Bend your front knee so that it is at about a 90-degree angle
- Press down and drive the hips forward until you feel a stretch from the front of your hip
- Hold the stretch for about 20 to 30 seconds

Static Hip Flexor Stretch

Pigeon Stretch

Treadmill Run

Warm Up

- 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

Dumbbell alt. bicep curls

- Keep shoulders rolled back 
- Elbow tight to body 
- Maintain a slight bend at your knees
For each set increase the weight!

Standing straight bar curl

- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your bicep as you curl
- Lower down with control

Dumbbell hammer curls

Superset

- Begin with a dumbbell in both hands
- Curl dumbbells towards your shoulders 
- Slowly lower down until arms are extended

Dumbbell bicep curls

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

BUILT FOR THIS ARMS

Community

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