Name: Playbook - Joseph Jennings - Arm Day (Tris, Bis, Forearms)
Uploaded: 2022-01-16T22:35:28.661Z
Duration: 60 min
Description: Arm Day (Tris, Bis, Forearms)

Full bicep activation using all grips (normal, hammer, reverse)

Using two different variations of Tricep extensions as I find these give the best activation

Wrapping it up with a forearm superset to make sure we get the lower arm looking juicy as well

- Slight lean forward.  Goal is to feel it in your triceps as your chest will catch some activation from the workout regardless

Dips

Shoulder width grip using straight bar or EZ bar.

Standing Barbell Curl

- Bend over to 90 degrees and perform a tricep extension
- Allow for a good stretch and contraction
-Use double rope for more grip and forearm activation 
-Alternate arms
(Smaller hands can use single rope or grab cable connection / ball)

16 reps = 8 per side etc

Bent Over Rope Extension

Should width grip using straight bar or EZ bar

Standing Reverse Barbell Curl

- Facing forward with your chest on the incline bench
- Hands inward, extend your arms backwards until they are straight out / parallel with the ground for a set of 7
- Rotate the hands palms facing up for reverse grip extensions (7 reps)
- This one is tough and you will want to drop the weight to one that is manageable
- Seek to control the weight vs throwing big numbers up

Incline Tricep Kickback 14s

Slight incline on the bend. Face forward, chest on the bench. Arms hang down, start with spider and go right into curl. 

Hit the full spider rep set then crank as many as you can for bicep curl. 

Take a 1-3 minute rest between sets. 

8 spider 8 bicep curl

Superset - Spider Hammer to Bicep Curl

Kneeling arms on a flat bench. 

Grab two 5 or 10 lb plates. 

Forearm curl into forearm reverse curl. 

Bang it out, get the burn. 

10 norm
10 reverse

Arm Day (Tris, Bis, Forearms)

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