Name: Playbook - Michael Smith - ARM WORKOUT
Uploaded: 2023-07-13T18:53:52.070Z
Duration: 90 min
Description: ARM WORKOUT

Omer

Arm Workout | Training x Mindset for Growth

release date: Jun 23, 2022

[workoutl
• WARM UP | PULL UP 3 sets x 12 reps
• CLOSE GRIP BENCH PRESS 4 sets x 15-12 reps [superset] BARBELL CURL 4 sets x 12-10 reps
• DUMBBELL SPIDER CURL 4 sets x 12-10 reps
[superset] CABLE ROPE EXTENSION 4 sets x 15-12 reps
• DUMBBELL HAMMER CURL 4 sets x 10 reps
[superset] DUMBBELL FRENCH PRESS 4 sets x 15-12 reps
• CABLE KICK-BACK 4 sets x 12 reps [superset] CHIN UP 4 sets x 10 reps

- Hold the bar with your palms facing away from you
- Pull yourself up bringing your elbows to your ribs
- Pause at the top engaging your back 
- Lower slowly until you arms are fully extended

Pull-up

Perform one set of each exercise back to back followed by the suggested rest time.

- Grip the bar with hands positioned slightly inside shoulder width *the video reference shows hand positioning for a traditional bench press [do not use this reference for close grip]
- Bring the bar down to your mid chest  
- While keeping your shoulder blades retracted, press the bar straight up keeping elbows close to your torso to engage the triceps

Barbell Bench Press [close grip]

- Hold the barbell in your hands and your palms facing forward (underhand grip)
- Curl the bar up toward your shoulders, engaging your biceps
- Lower the bar back down, slow and controlled

Barbell Curl

[ superset ] Close Grip Bench x Barbell Curl

- Start with the bench in an inclined position at around 45 degrees
- Lie on the bench with your torso and stomach pressed against the backrest of the bench, but with your clavicle free (The top of the bench should be around arm-pit height, allowing you to move your arms with a fairly amount of freedom)
- Grab a dumbbell on each hand with palms facing forward
- Feel the weight of the dumbbells and let your arms stretch all the way down
- Bend your elbows and curl the dumbbells all the way up with dumbbells reaching close to your shoulders
- Squeeze your biceps during the movement and especially at the top of the movement.
In a controlled manner, lower the weights to the initial position

Dumbbell Spider Curl

- Attach the rope to a high pulley and grab with an neutral grip 
- Standing upright with the torso straight and a very small inclination forward, bring the upper arms close to your body and perpendicular to the floor
- The forearms should be pointing up towards the pulley as they hold the rope 
- Using the triceps, bring the rope down until your arms are fully extended, spreading the rope slightly
- The upper arms should always remain stationary next to your torso and only the forearms should move
- Hold at contraction then return the rope slowly up to the starting point

Cable Rope Extension

[ superset ] Spider Curl x Cable Rope Extension

- Hold the dumbbells with palms facing the center of your body
- Keeping elbows close to your body
- Curl one dumbbell up toward your shoulder 
- Pause at the top then lower under control  
- Switch arms and repeat
- Alternating back and forth for time or reps

Alternating Hammer Curl

- Sit in an upright position and lift the dumbbell to the top of your shoulder
- Take a deep breath, overlap your hands around the dumbbell, then press it into position overhead
- Maintain an overlapping grip and slowly lower the dumbbell behind your head by unlocking your elbows
- Once your forearms reach parallel or just below, drive the dumbbell back to the starting point by extending the elbows and flexing the triceps

Dumbbell French Press

[ superset ] Hammer Curl x French Press

- Start in a half kneeling position, hinge forward at the hips with back flat and elbow bent 90 degrees
- Keep your upper arm close to your side 
- Extend your arm back until parallel with your body
- Slowly return the weight back to starting position
- Complete desired reps then repeat on the opposite side

Cable Tricep Kickback

- Grab the bar with your palms facing you
- Pull your torso up until your head is above the bar 
- Keeping your elbows close to your body
- Pause at the top and lower with slow controlled motion

Chin-up

[ superset ] Cable Kick Back x Chin Up

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I hit this after a 12 hour shift, definitely my favorite chest and back workout i’ve ever done

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