Name: Playbook - Josh Bailey - W3/D6 Arm Gainz
Uploaded: 2021-06-07T12:08:17.336Z
Duration: 70 min
Description: W3/D6 Arm Gainz

Darryl

Nathan

Rodney

Arms are definitely stronger!💯 More strength for me to build!💪🏽🔥💦

Amy A. Gentry

Anonymous

Faceless

Arm pump is so juicy🔥🔥
IG @_RYANDAVIS1

Ryan

Brandon

Riquelvi

Gerald Gray 

Mike

This arm workout is made to help you fill out your sleeves. This workout will put mass on your arms in no time

-Load an EZ bar and grab it with your hands turned in toward each other. 

-Lie back on a bench with your arms straight and perpendicular to your torso. (You can also start with your upper arms angled back slightly toward your head, which stretches the triceps even more.) 

- Straighten your arms and repeat.

EZ Bar Tricep Skull Crushers

-Begin standing tall with your feet about hip-width apart. Keep your abdominal muscles engaged.

-Hold one dumbbell in each hand. Let your arms relax down at the sides of your body with palms facing forward.

-Keeping your upper arms stable and shoulders relaxed, bend at the elbow and lift the weights so that the dumbbells approach your shoulders. Your elbows should stay tucked in close to your ribs. Exhale while lifting.

-Lower the weights to the starting position.

-Do 8–10 curls, then rest and do one or two more sets.

Barbell Bicep Curls

-Hold a dumbbell in each hand with your palms facing in toward each other, keeping your knees bent slightly.

-Engage your core and maintain a straight spine as you hinge forward at the waist, bringing your torso almost parallel to the floor.

-Keep your upper arms in close to your body and your head in line with your spine, tucking your chin in slightly..

-On an exhale, engage your triceps by straightening your elbows.
Hold your upper arms still, only moving your forearms during this movement.

-Pause here, then inhale to return the weights to the starting position.
Do 2 to 3 sets of 10 to 15 reps.

Lying Inclined Triceps Kickbacks

-Begin standing tall with your feet about hip-width apart. Keep your abdominal muscles engaged.

-Hold one dumbbell in each hand. Let your arms relax down at the sides of your body with palms facing forward.

-Keeping your upper arms stable and shoulders relaxed, bend at the elbow and lift the weights so that the dumbbells approach your shoulders. Your elbows should stay tucked in close to your ribs. 

-Exhale while lifting.

-Lower the weights to the starting position.
Do 8–10 curls, then rest and do one or two more sets.

Alt. Dumbbell Bicep Curls
(Supinated to Neutral Twist)

-Place one dumbbell in each hand. Rotate the hands so that the palms face the thighs. By doing so, you'll notice that the thumbs face forward.

-Keeping the elbows in a fixed position, flex (bend) at the elbow so the lower arms lift up and toward the shoulders. Keep the shoulders relaxed as you work. Keep your grip firms and wrists in line with the forearm.

-At the top of the movement, thumbs will be close to the shoulders, palms facing in toward the midline of the body.

-Lower the weights to the starting position.

Dumbbell Hammer Curls

-Begin in a plank position with your hands shoulder-width apart and stacked under your shoulders. Keep your body straight and horizontally aligned.

-Slowly and with control, lower your chest toward the floor while keeping your arms parallel to your sides and your elbows pointing backwards. Firmly press through your palms to bring your body back up to the beginning plank position and repeat.

Half to Full Tricep Push Ups

-Keep shoulders and legs off of the ground
-On the bicycle crunches allow the elbow and knee to meet
-On the toe touches reach as high as you can

Bicycle Crunch to Alt. Toe Touch

Plank & Reach

Core finisher

W3/D6 Arm Gainz

Good upper body workout!  Had to substitute some of the workouts but overall excellent pump!

Will

Dontrez

W1/D1 Chest Gainz

Was good. Needed something to gradually get back after surgery

It’s amazing really appreciate it brother

Kwanele

W1/D2 Leg Gainz

W1/D3 Back Gainz

moses jr

W1/D4 Shoulder Gainz

Darrell Benson

W1/D5 Leg Gainz

My biceps would tear if I trained like this back to back. The muscle confusion is amazing.

W3/D6 Arm Gainz

Community

More workouts from Josh Bailey