Name: Playbook - Ken Clarke - Arm Workout - New!
Uploaded: 2022-04-12T12:49:59.947Z
Duration: 45 min
Description: Arm Workout - New!

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

Mark

Luis

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

Santo

Allen

Tony

J Alex

It’s a solid workout. I haven’t done arms in a while so this just might be me being unused to doing this

Mikel

Isjan

Excellent arm workout! I am ready for legs tomorrow.

Randy

Great session, biceps n triceps burn 💪🏻 🔥

This was a good one! Would not have thought the close grip superset would work arms but it was great — nice mixup!

Great workout but the first exercise didn’t have reps and sets.

Garrett

Great! 10/10. My only issue was that another guy at the gym was doing Ken’s app programming too so I had to wait for machines 😂

Ryan

- Hold the straight bar
- Engage your biceps as you curl up
- Keep your core engaged
- Pause at the top and lower slowly

Cable curl - straight bar

- Press the dumbbells straight up reaching full extension
- Come down until your arms reach 90 degrees

Incline dumbbell press

- Hold the dumbbells with palms facing the center of your body
- Keeping elbows close to your body
- Curl the dumbbells toward your shoulders 
- Pause at the top then lower under control

Hammer Curl

Bicep Superset

- 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

- Place hands just inside shoulder width on the bar
- Keep your elbows locked in tight to your sides as you lower the bar
- On your way back up be sure to keep you elbows tight to your side

Close Grip Press

- Begin with hands on the bars
- Push bars down until elbows are fully extended 
- Hold, then go back up

Dip machine

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

Rope pushdown

Tricep Superset

Arm Workout - New!

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!

Arm Workout - New!

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