Name: Playbook - Ken Clarke - Arm Day - 2
Uploaded: 2022-03-31T16:36:05.114Z
Duration: 60 min
Description: Arm Day - 2

Santo

Allen

This one was the toughest of the arm workouts.

Tony

Brad

My one critique is I think there’s time to do one more tricep workout. This was killer otherwise

J Alex

Zach Swartz

Really great 45 mins Arms session 💪🏻💪🏻👍🏻

First day heavy lifting in a week and now I can't feel like I can use my arms. 10/10 arm pump

Kaelin

Joe M

Christopher

Isjan

Nice quick pump. My biceps look like bowling balls after this one!!

Jonah Bader

- Begin with bar underhand grip in your hands
- Curl bar up towards your shoulders
- Lower down until arms are extended
- Lower weight after first set of reps complete then do 10 more reps

Cable bicep curls Dropset

- Complete given # of reps with one arm while holding opposite arm at the halfway point
- Switch and complete given # of reps with opposite arm

Dumbbell curl with static hold

- Keep shoulders rolled back 
- Elbow tight to body 
- Maintain a slight bend at your knees
- Perform 10 reps, pause 20 seconds then do 10 more. Repeat this until you can’t do more than 4 reps. That’s one set! Do two more sets of these

Standing straight bar curl

- Keep your core tight
- Raise bar up keeping elbows tucked in
- Hold contraction
- Lower and repeat

tricep extensions - overhead ez bar

- Begin with rope in both hands and elbows bent 90 degrees
- Extend elbows and engage triceps

Triceps extensions - Cable Rope

Arm Day - 2

Those "work to failure" reps really gives me something to work towards each time I do this workout! 💪🏋‍♂️💯💦

Heck of an arm workout they’re quite whipped and feeling pumped!

Arms focus workout

First workout of yours that I’ve tried and muscles are burning 💪

Mark

Luis

Those work to failure repetitions are killers! 🥵💦💪💯

Arm Day - 2

Community

More workouts from Ken Clarke