Name: Playbook - Ken Clarke - Arms focus workout
Uploaded: 2022-02-01T08:49:05.202Z
Duration: 60 min
Description: Arms focus workout

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

Santo

Tony

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

J Alex

Zach Swartz

Steven

Great arm pump, only question is are we supposed to decrease the weight for the failure sets or stay at the same from the previous one?

Marco

Loving these workouts! I’m already seeing some gains in my arms💪

Alex Kellie

2nd time on this workout. Definitely saving it

jason anderson

Garrett

Hitting the 4th rep was hard.. but the burn felt good 

Great workout

Craig 

Great workout. Easy to follow and feeling the results! Won’t be able to pick up a fork at lunch 🥴

💪 I feel like my arms are as big as your right now! 😃

Todd

Rough but one of the best arm workouts I’ve had in a while!!

Francisco

Enjoyed the arm pump! Are the reps missing for some of the workouts though? I went ahead and kept with the 3-4x12 on the ones that didn't

Kaelin

Mark

Some of the work outs didn’t have the reps, I just guessed that they were just the same as the one before them. Still a really great work out! My arms thank you!

- Start with dumbbell in one hand and arm extended over preacher bench
- Curl dumbbell up towards shoulder
- Lower until arm almost fully extended
- Work both sides

DB preacher curls

- 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

- Begin with bar underhand grip in your hands
- Curl bar up towards your shoulders
- Lower down until arms are extended

Cable bicep curls

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

Triceps extensions - Cable Rope

- Begin with V Bar and elbows bent 90 degrees
- Extend elbows and engage triceps

Cable V Bar triceps extensions

- Bend at the elbows to push straight down
- Keep your elbows close to your body
- Extend your arms engaging your triceps to come up

Arms focus workout

Community

More workouts from Ken Clarke