Name: Playbook - Kyle Carillet - ARMS | Friday | 12/16
Uploaded: 2023-09-17T16:10:27.451Z
Duration: 60 min
Description: ARMS | Friday | 12/16

Grae

The best a pumps and growth!  Your workouts are the gold!

Angie

ARMS

Rope Hammer curls
15, 15, 15, 15
Rope over head extensions 
15, 15, 15, 15

Skull crushers 
12, 12, 10, 10
Db skull crushers 
12, 12, 10, 10
Ez bar wide curls
12, 12, 10, 10

Crossbody curls
16, 14, 12 drop 12
V-bar press downs
16, 14, 12 drop 12

Preacher curls 
12, 12, 10, 10 drop failure

Dual cable extension 
12, 12, 12 drop 12

Starting off with our rope hammer curls then directly into those extensions. Big goal here is to get those arms warmed up and some blood moving!

- 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

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

Overhead rope tricep extensions

Rope superset

Big arm tri-set here.
Hitting some heavy skull crushers then drop weight to dumbbell that are lighter then finishing off with some wide ez-bar curls. Take a good rest and back at it!

- Lying back with your arms extended above your shoulders
- Bend at the elbow lowering the EZ-bar toward the top of your head
- Extend your arms back up to starting position

EZ-bar skull crushers

- 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

Dumbbell skull crushers

- Keep your elbows close to your body
- Curl the bar up towards your shoulders
- Engage your biceps as you curl
- Return to the initial position with a controlled movement

EZ bar bicep curls (wide)

Big Tri set

Another superset here hitting those crossbody hammer curls then into some v-bar press downs (make sure form is good before adding more weight) big squeeze!

- 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

Crossbody Dumbbell hammer 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

V-bar tricep extension

Superset

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

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

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

ARMS | Friday | 12/16

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