Name: Playbook - Kyle Carillet - ARM PUMP | Thursday | 12/8
Uploaded: 2023-09-17T16:10:27.439Z
Duration: 60 min
Description: ARM PUMP | Thursday | 12/8

Angie

ARM PUMP

Cable curls 
1-2 second pause at top BIG squeeze 
12, 12, 10, 10
Single arm underhand extension 
12, 12, 10, 10

Underhand press downs
10, 10, 10, 10
Overhand press down 
10, 10, 10, 10
Laying cable curls
10, 10, 10, 10

Cross body hammer curls
16, 14, 12, 10
Dumbbell skull crushers 
16, 14, 12, 10

Preacher curls 
12, 10, 10 drop failure 

Rope press downs 
(30 seconds rest between sets)
10, 12, 14, 16, 20

Seated incline dumbbell curls
(30 seconds rest between sets)
10, 12, 14, 16, 20

Complete your curls then jump right into those single arm extensions. Take your time here these are all slow with big emphasis on the stretch and contraction.

- Grip the EZ-bar with a wide grip
- Keep your elbows close to your body
- Curl the bar up towards your shoulders
- Engage your biceps as you curl
- Lower to the initial position with a slow and controlled movement

EZ-bar wide grip bicep curl | 1-2 second pause slow negative

- Start with your working arm bent at about 90 degrees 
- Extend at your elbows pulling the cable down
- Bend the elbow and control the weight back to starting position
- Complete desired reps then repeat on the opposite side

Cable single arm tricep extension (underhand)

Cable superset

Big tri set here so we are going to go all the way through all 3 exercises then take our rest.

- 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

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

Cable EZ-bar reverse grip tricep extension

With the cable set high Sid down and lay on the ground, we will curl the bar higher towards our face with a big squeeze then return and repeat

Laying cable bicep curls

Cable Tri-set

- Hold the dumbbells with your palms facing each other
- Curl the dumbbells across your body to a 90 degrees engaging your bicep as you curl

Dumbbell hammer curl

- Start with your arms extended above your shoulders and a dumbbell in each hand
- Bend at the elbows lowering the dumbbells towards the top of your head
- Fully extend your arms back up contracting your triceps

Incline bench Dumbbell skull crushers

Dumbbell superset

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

Machine preacher curl (DB’s can also be used)

- Start with your arms at about 90 degrees 
- Extend at your elbows bringing the rope down
- Spread rope apart at the bottom for a deeper contraction at the triceps 
- Bend the elbows and control weight back to starting position

Rope tricep extension

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

ARM PUMP | Thursday | 12/8

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