Name: Playbook - Luke Williford - ARMS Builder
Uploaded: 2021-01-18T11:48:00.766Z
Duration: 35 min
Description: ARMS Builder

If you’ve only got about 30 minutes to get in a workout, give this one a shot. You’ll get a great pump and work to define your biceps, triceps and delts in under an hour.

Make sure to focus on EACH rep and SQUEEZE. 

🐆🐅

Find a resistance band of medium to light resistance, hold out in front of you, push both arms outwards to generate tension on the band, then SLOWLY bring the band behind you. 

Try shrugging you shoulders UP before rotating the band behind you to help warm up the your trapezius muscles. 

Always keep the motion SLOW and CONTROLLED.

Resistance Band Around the Worlds

Grip the rope attachment and really SQUEEZE it. For curls, actively squeezing the bar or attachment is KEY. 

Get comfortable with a full range of motion before shortening it, but a shorter range with increased intensity can yield effective results. 

Flare elbows OUT slightly.

Cable Rope Curls

Standing close to the cable machine, grip a rope cable attachment with intention and squeeze it. 

Execute each rep with a full ROM, and focus on squeezing throughout the movement, bringing the pieces of rope AWAY from each other. 

Maintain good posture with a neutral spine. 

The elbows should be stable throughout the movement.

Cable Rope Push Downs

Using a preacher curl MACHINE, settle yourself into the elbow pad so your armpits are nice and snug into the pad. 

Make sure your wrists are the first part of your arm to come up, as you curl the weight up. 

Perform these slowly and keep your butt on the seat. 

Mess around with hand placement on the pads. 

If no MACHINE is accessible, then you may use a barbell on a bench or a pad to execute the same concept.

As reps go down, increase the weight.

Preacher Curls

With one knee on the ground, grip a cable attachment with both hands. 

Keep your elbows close to your head and focus on stabilizing your shoulders. 

With a full ROM, focus on extending your arms through use of your TRICEPS. 

SQUEEZE throughout and try to ISOLATE your triceps by keep your ELBOWS STEADY, your upper arms should not be moving.

Kneeling Cable Extensions

Standing with your chest FACING the cable machine, grab a cable and perform push downs. 

Bring the cable down next to your body, keeping your elbow STABLE and the movement CONTROLLED. 

Perform a full ROM.

Single Arm Cable Push Down

While grasping a single arm cable grip firmly, let your elbow rest BEHIND the plane of your body. Perform curls from there and REALLY squeeze. Focus on a full ROM.

10 reps per arm.

Incline Cable Curl

Standing close to the cable machine, grip a straight bar cable attachment with intention and squeeze it 

Execute each rep with a full ROM, and focus on squeezing throughout the movement. 

The elbows should be stable throughout the movement.

Tricep Straight Bar Push Down

While gripping a straight bar cable attachment near the ends, step a foot or two away from the cable machine and begin to curl with a complete ROM. 

Focus on controlling each rep and squeezing at the top. 

Play around with how far away you stand from the machine, the different angles will provide varied contractions.

As reps decrease per set, weight should increase. Form should stay solid throughout.

ARMS Builder

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