Name: Playbook - Josh Bailey - W4/D6 Arms Volume
Uploaded: 2021-06-07T12:08:38.324Z
Duration: 75 min
Description: W4/D6 Arms Volume

Darryl

Yay!!!🎉 I've endured splits!💪🏽😤🔥 Now, onto push pull legs on Monday!🦿😁

Amy A. Gentry

Fabian

Anonymous

Faceless

Arms pumped, feel amazing🔥🔥 IG @_ryandavis1

Ryan

Brandon

Riquelvi

Gerald Gray 

Mike

Leonard Moon

Adrian

Sirgae Jewell

This volume arm workout will either have more sets or repetitions so be prepared to add weight as reps decrease or work with a comfortable but still challenging weight to do 15-20 reps with

These types of workouts help you put on more muscle in a faster amount of time because you are overloading the muscles

Find a stable chair, bench, or step.

-Sit on the edge of the chair and grip the edge next to your hips. Your fingers should be pointed at your feet. Your legs are extended and your feet should be about hip-width apart with the heels touching the ground. Look straight ahead with your chin up.

-Press into your palms to lift your body and slide forward just far enough that your behind clears the edge of the chair.

-Lower yourself until your elbows are bent between 45 and 90 degrees.

-Slowly push yourself back up to the start position and repeat. Control the movement throughout the range of motion.

-Begin with 3 sets of 10 repetitions and increase your sets and reps over several weeks as you build muscle and strength in your triceps.

Weighted Dips

- Grab a barbell with a supinated grip (palms facing forward) and get your elbows close to your torso and back. This will be your starting position.
- As you exhale, curl the bar up while keeping the elbows to the back as you "Drag" the bar up by keeping it in contact with your torso. Tip: As you can see, you will not be keeping the elbows pinned to your sides, but instead you will be bringing them back. Also, do not lift your shoulders.
- Slowly go back to the starting position as you keep the bar in contact with the torso at all times.
- Repeat for the recommended amount of repetitions.

Drag Curls

-Take one dumbbell in both hands and lift it directly overhead. It's easiest to "cup" the end of the dumbbell so the palms face the ceiling and weight hangs in a vertical position behind the top of the head. Be sure that the head stays aligned over the chest, the core stays engaged, and the shoulders stay relaxed.

-Begin with both arms fully extended, then exhale and slowly lower the weight down, bringing the weight behind the head by bending at the elbows. Be sure the chest stays aligned over the hips and the back does not arch.

-Once you reach a 90-degree bend at the elbow or slightly further, inhale and reverse the movement, lifting the weight back to the starting position. The weight should not touch the back of the head when it is in its lowest position.

-Complete two to three sets of 10–12 repetitions each. Try to remember to change the leg that is in front and the hand that is on top holding the weight.

Overhead DB Tricep Extension

-Place the back of your upper arms against the padding, fully extending your arms. 

- Contract your biceps to curl the bar toward your shoulders. Raise the bar as high as possible while maintaining constant tension on the biceps.

- Pause, then slowly lower the bar to the start position.

EZ Bar Preacher Curl

To prepare:

-Face the triceps pushdown cable machine and grasp the horizontal cable bar or rope attachment (depending on the machine your gym has) with an overhand grip.
- Adjust the bar or rope grips to about chest level.
-Using the pin-and-place adjustment and set a low weight to start. Different versions of the machine may include other weighting mechanisms.
-When you're ready to begin:

-Start by bracing your abdominals.
-Tuck your elbows in at your sides and position your feet slightly apart.
-﻿Inhale. Push down until your elbows are fully extended but not yet in the straight, locked position. Keep your elbows close to your body and bend your knees slightly on the pushdown. Resist bending forward. Try to keep your back as straight as possible as you push down.-
-As you exhale, return to the starting point using a controlled movement. Try not to crash the weights.
-For beginners, aim to complete 4 sets of 8 rep

Tricep Extension (rope)

Start off setting up a rope extension attachment to a low pulley cable machine and placing a preacher bench in front of the machine.

2.) Grab onto the rope with a neutral hammer grip, then sit down on the bench with your forearms rested over the padding and feet flat on the floor in front of you.

3.) Keep your arms extended out in front of you then slowly curl the bar up towards your chest, isolating your bicep and squeeze.

4.) Hold for a count then return back to the starting position.

5.) Repeat for as many reps and sets as desired.

Lying Bicep Curl to Twist 
(with rope)

W4/D6 Arms Volume

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

Will

Dontrez

W1/D1 Chest Gainz

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.

W4/D6 Arms Volume

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