Name: Playbook - Lynn Griffin Jr - Arm day 4 🔥
Uploaded: 2022-04-25T19:30:06.155Z
Duration: 30 min
Description: Arm day 4 🔥

- 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

-Grab a heavy weight plate at the sides and hold it in front of your thighs.
-Curl the plate toward your chest.
-Keep curling until your forearms forcefully press up against your biceps.
-Hold the contraction for a second and then lower the weight disc under control until your elbows are close to full extension.

Plate Curls

- Start with your arms at about 90 degrees 
- Extend at your elbows bringing the rope down
- Spread rope apart at the bottom for a deeper contraction at the triceps 
- Bend the elbows and control weight back to starting position

Rope tricep extension

- 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/Barbell skull crushers

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

Arm day 4 🔥

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