Name: Playbook - Laura Cabrera - W3/D2 Arms
Uploaded: 2024-01-17T19:38:48.304Z
Duration: 45 min
Description: W3/D2 Arms

WARM UP GIANT SET: 
- High Plank Hold 3 x 30s
- Triceps Machine 3 x 12
- Dips Machine 3 x 12

WORKOUT:
Superset 
- Cable Tricep Pulldown 4 x 12 
- Cable Tricep Bent Over Kicks 4 x 12

- Barbell Bicep Curl 3 x 15 
- Single Arm DB Curl 3 x 15ea
- Triceps Kickbacks with DB 3 x 15
- Hammer Curl 3 x 20

- Hands directly under your shoulders
- Back is not flat, upper back slightly rounded and crunch your abs
- Keep entire body tight as you hold position for time

High plank hold

- Using the assisted dip/pull-up machine
- Place your hands on the knees pad
- Press the pad down keeping your arms close to your sides
- Bend the elbows to return to the starting position

Tricep Machine

- Place your hands on the bars and your knees on the pad
- Bend at the elbows
- Come down to parallel
- Push through your hands to come up
- Engage your triceps

Dips Machine

WARM UP GIANT SET

- Stand tall, abs engaged and upper arms locked at your sides
- Press the rope down until your elbows are straight (spread the rope apart at full contraction)
- Bend the elbows to return to the starting position

Cable Rope Tricep Pulldown

- Begin with your back to the to cable and hands over head, elbows bent 90 degrees
- Pull rope cable so that elbows are straight
- Bend the elbow to slowly return to starting position

Triceps Bent Over Kicks

Superset

- With a barbell in your hands and your palms facing up
- Curl bar toward shoulders
- Lower back down slow and controlled

Barbell Bicep Curl

- Place the back of your arm on your inner thigh
- Arm starts extended holding the dumbbell off the floor
- Slowly curl the weight up pause at the top squeezing your bicep
- Slowly lower weight back to the starting position
- Work both sides

15 reps each side

Single Arm DB Curl

- Hinge forward keeping a slight bend at your knees
- Hold the dumbbells in each hand, arms bent to 90 degrees at your sides
- Extend your arms engaging your triceps
- Lower back to starting position

Triceps Kickbacks with DB

- 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

W3/D2 Arms

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