Name: Playbook - Kadyn Orcutt - Cycle 1, Day 3: Arms
Uploaded: 2022-02-17T18:25:57.661Z
Duration: 70 min
Description: Cycle 1, Day 3: Arms

- Stand tall, abs engaged and upper arms locked at your sides
- Press the bar down until your elbows are straight
- Bend the elbows to return to the starting position

Cable straight bar tricep pushdown

EZ Bar Cable Curl

You can perform this incline or flat bench

EZ Bar Skullcrusher

- From an incline position 
- Curl dumbbells up towards your shoulders 
- Keep elbows pointed to the floor
- Lower slowly back to starting position

Dumbbell incline curls

- Keep your elbows close to your temples
- Bend at the elbows to lower the dumbbell down behind your head
- Extend your arms engaging your triceps to bring the dumbbell back up

Dumbbell overhead tricep extension

- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your bicep as you curl

Dumbbell hammer curl

Cycle 1, Day 3: Arms

Cycle 1, Day 2: Back/Shoulders ( Row Focused )

Cycle 1, Day 4: Legs ( Quad Focused )

Cycle 2, Day 1: Chest

Cycle 2, Day 2: Back/Shoulders ( Lat Focused )

Cycle 2, Day 3: Arms

Cycle 2, Day 4: Legs ( Hamstring Focused )

Cycle 3, Day 1: Chest

Cycle 3, Day 2: Back/Shoulders ( Lat Focused )

Cycle 3, Day 3: Arms

Cycle 3, Day 4: Legs ( Hamstring Focused )

Cycle 4, Day 1: Chest

Cycle 4, Day 2: Back/Shoulders ( Row Focused )

Cycle 4, Day 3: Arms

Cycle 4, Day 4: Legs ( Quad Focused )

Cycle 5, Day 1: Chest

Cycle 5, Day 2: Back/Shoulders ( Lat Focused )

Cycle 5, Day 3: Arms

Cycle 5, Day 4: Legs ( Hamstring Focused )

Cycle 6, Day 1: Chest

Cycle 6, Day 2: Back/Shoulders ( Row Focus )

Cycle 6, Day 3: Arms

Cycle 6, Day 4: Legs ( Quad Focused )

W1/D1 Cycle 1, Day 1: Chest

Cycle 1, Day 3: Arms

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