Name: Playbook - Joseph Jennings - Arm Day (Tris, Bis, Traps)
Uploaded: 2022-01-03T15:22:58.708Z
Duration: 45 min
Description: Arm Day (Tris, Bis, Traps)

We back to two a week arm days. 

Lil preview of things to come with the video above. 

Going to be an awesome week ahead. Happy new year!!!

2022 is the swolest year yet boys!!!

Superset:
10 rep Skullcrushers right into Tricep Press to failure

Palms facing your head

- Start with arms extended palms facing forward
- Bend to 90 degrees lowering weight slowly
- Push back to upright position
- On last rep, lower down to chest and begin your Tri Press

Skull Crushers (reverse grip)

- Using a reverse grip, press the bar up
- Lower down / repeat

Tricep Press (reverse grip)

Skull Crusher / Tri Press (reverse grip)

- Hold the dumbbells with palms facing the center of your body
- Keeping elbows close to your body
- Curl the dumbbells toward your shoulders 
- Pause at the top then lower under control

Hammer Curl

- Keeping your arms straight, roll your shoulder back 
- Shrug your shoulders up towards your ears 
- Pause for full contraction

Barbell Shrugs (smith machine)

- Keep your arms (shoulder to elbow) perpendicular to the floor
- Get a good stretch and extend all the way up

Dumbbell Overhead Extension

- Using a cable machine, reverse curl up and in
- Keep your wrists straight
- Curl up, squeeze, control lower down
- If your gym doesn’t have a similar machine, substitutions can be reverse preacher curl or standing reverse curl

Cable Reverse Curls

- Grip the bar outside shoulder width
- Keeping your arms straight, roll your shoulder back 
- Shrug your shoulders up towards your ears 
- Pause at top for full contraction
- Let the weight give a nice controlled stretch at the bottom

Barbell Shrug (wide grip) (smith machine)

- With a barbell in your hands and your palms facing up
- Curl bar toward shoulders
- Lower back down slow and controlled

Arm Day (Tris, Bis, Traps)

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