Name: Playbook - Lynn Griffin Jr - Arm Day 1 🔥
Uploaded: 2022-04-22T11:05:07.748Z
Duration: 45 min
Description: Arm Day 1 🔥

Quick circuit using dumbbells and a TRX. Inverted Rows on a bar are okay if there is no TRX available

- Hold the dumbbell with your palms facing the ceiling
- Curl the dumbbell up engaging your biceps
- Lower with a controlled motion

Goblet Curls

- 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 curl across the body at 45 degrees. 
- lower under control  
- Switch arms and repeat

Alternating hammer cross curls

- Curl the dumbbells up 
- Rotate your wrists at the top 
- Lower the weights with your palms facing the ground
- Focus on a slow controlled movement

Dumbbell zottman curl

- Elevate your feet onto a bench
- Holding a TRX strap in each hand
- Pull your body up toward the handles
- Engage your back as you pull
- Slowly lower your body back down while keeping your feet in place the entire time

Arm Day 1 🔥

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