Name: Playbook - Kyle Carillet - ARM PUMP | Friday | 10/28
Uploaded: 2023-09-17T16:10:27.322Z
Duration: 120 min
Description: ARM PUMP | Friday | 10/28

James

Feel like I'm training to be in the movie 300. These workouts are always mixing it up and they're intense.

Grae

ARMS

Dual cable curls
16, 16, 16, 16
Triceps crossbody extensions 
16, 16, 16, 16

Ez-bar tricep press downs
12, 12, 12, 12,
Ez-bar bicep curls
12, 12, 12, 12

Overhead barbell skull crushers
Scale to bench or dumbbells
12, 10, 10, 8

Alternating dumbbell curls
16, 14, 12, 10

Rope tricep extensions 
10 reps, PAUSE AT BOTTOM 10 reps
20, 20, 20, 20

Rope hammer curls
10 reps, PAUSE AT TOP 10 reps 
20, 20, 20, 20

Preacher curls
12, 14, 16, 20

V-bar press downs
12, 14, 16, 20

Big goal here is minimal rest and really getting some blood flowing and joints warmed up!

- Grip handles in either hand, take a big step forward into a staggered stance and curl up just past 90 degrees and really squeeze those biceps at the top
- Slowly extend back to starting position

Dual cable curls

With cables crossed in either hand, nice neutral spine. Elbows turned out slightly extend your arms out and squeeze those triceps

Dual cable crossbody tricep extensions

Cable superset

Take your time with these, nice and slow. Starting off this those curls then directly into those press downs

- 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 EZ-bar tricep extension

- Hold the bar underhand grip with both hands
- Curl bar up towards your shoulders
- Lower to starting position

cable bicep curls (slow)

- Point your elbows to the ceiling 
- Bending at the elbow lower the bar behind your head
- Fully extend up contracting your triceps

Standing skull crushers (behind head)

- Hold the dumbbells with your palms facing away from you
- Curl the dumbbell up engaging your bicep 
- Lower with a controlled motion
- Repeat on the opposite side

Alternating dumbbell curls

* you’re hitting 10 reps pausing at the bottom for 10 seconds then 10 more reps

- Keep your core tight
- Spread the rope apart at the top of the movement

Overhead rope tricep extensions (10 reps pause 10 reps)

* we’re hitting 10 reps then 10 second pause at top then 10 more reps

- Hold the rope with your palms facing each other - Keep your core engaged
- Engage your biceps as you curl up
- Pause at the top and lower slowly

Cable rope hammer curls (10 reps pause 10 reps)

- As you curl up engage your biceps
- Lower with a slow controlled movement

Machine preacher curl

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

ARM PUMP | Friday | 10/28

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