Name: Playbook - Kyle Segura - Arm Workout
Uploaded: 2022-01-27T22:34:26.711Z
Duration: 60 min
Description: Arm Workout

Steven

It was a good straightforward workout for beginners. I like pyramiding and going up in weight w each rep change. I added some things like isometrics and a couple more exercises as I’m not a beginner but it’s a great intro workout for sure.

Andru Waid

This workout it part of the bro split. It’s going to focus on hitting each part of the arms (biceps/Tricep) and will give a crazy pump!

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

Machine preacher curl

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

Cable rope triceps extensions

- 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

- 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

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

Alternating hammer curls

- Keep your elbows close to your temples
- Bend at the elbows to lower dumbbell down behind your head
- Extend your arms engaging your triceps to bring the dumbbell back up

Arm Workout

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