Name: Playbook - Joseph Jennings - Arm Day Baby!!!
Uploaded: 2021-12-14T15:09:02.499Z
Duration: 55 min
Description: Arm Day Baby!!!

Big pump!! Never disappointed with your workouts, keep it up!! 🤘

Adam

The juice is loose! Time to get that arm pump. It’s our weekly 1 of 2 weekly arm days. 

Added some new exercises for your workout pleasure.

If your gym doesn’t have this machine, substitute dips or cable press down

Machine Tricep Press Down

This one is super cool because you’re going to work your bicep a little differently and also do a oblique turn after every rep. 

- Grab a 45 lb plate (or less if that’s too heavy) Do a curl keeping the plate vertical. 

- When you reach the top keep your arms and grip tight and do your oblique turn side to side. 

- Come back to center and repeat your curls and then turns again

Plate Curl with Oblique Turns

- Stand tall, abs engaged and upper arms locked at your sides
- Pull the rope down until your elbow is straight
- Bend the elbows to return to the starting position
- The double Rope grip here will help us engage our forearm
- If you can’t grip the double rope you can just use the cable connector or even a curl grip

Cable Single Arm Tricep Pull Down

- Hold the bar with your palms facing upwards 
- Curl the bar towards your face engaging your biceps
- Return to the initial position

Lying rope cable curls

This can be done using the cable bench for the row area or with a regular cable using a 90° bend without the bench

- Grab a rope attachment (if you’re using the bench put one knee on the bench)
- Bend at 90° and pull the rope backwards engaging your tricep until it’s parallel with the ground
- Slowly release and then repeat

16 reps = 8 on each side etc

Cable Tricep Kickback

- Squeeze your biceps at the top
- Keep your core tight
(Optional - curl arms outward for more pump)

Standing Rope Curl

Watch the video to see the forearm movements. 

Set is 
Forearm curl
Hammer forearm
Reverse forearm
Hammer forearm 
Forearm curl

Rest

Repeat 
5x5x5x5 = 20

Arm Day Baby!!!

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