Name: Playbook - Joseph Jennings - Biceps, Triceps, Forearms (Cables)
Uploaded: 2021-12-08T14:21:15.651Z
Duration: 60 min
Description: Biceps, Triceps, Forearms (Cables)

Our second Armday is all cable based. 

This gives you some nice variety and keeps the muscles guessing to keep making those sweet sweet gains.

Also you won’t have to run around the gym to multiple areas. This will optimize our workout length.

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

Standing rope hammer curl

- Hold the double rope with palms facing the center of your body
- Keeping elbows close to your body
- Grip will allow you to increase grip strength and forearm engagement 
- Pause at the top then lower under control  
- Switch arms and repeat
(Smaller hands can use single role or grab the cable ball)
Rep count of 16 = 8 on each side etc

Alternating hammer curls (rope)*

Grab an EZ bar preferably and hit your reverse curls. 
Stand closer to the cable machine so your motion is vertical VS diagonal.

Reverse cable curl

-With cable at slightly above shoulder height
-Curl towards the side of your head squeezing at the top
-Controlled release / stretch
-Repeat and alternate sides

16 reps = 8 per side etc

High cable curl

- Stay upright and don't allow for your shoulders to overpower
- Spread rope apart at the bottom for a deeper contraction

Rope pushdown

- 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

Grab the bar with your palms facing upward. 
Extend down engaging your triceps at the bottom. 
Controlled release and repeat.

Reverse Grip tricep push down

Palm facing down
Press the cable down across your body
Alternate arms

Cross Body Tricep Pushdown

Part 1- behind the back forearm curl
Part 2- reverse grip forearm curl

Knock it out and your done!
Great job

Biceps, Triceps, Forearms (Cables)

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