Name: Playbook - Michael Smith - ARMS x ABS: I
Uploaded: 2023-09-24T17:57:36.966Z
Duration: 90 min
Description: ARMS x ABS: I

1mor

Great arm workout
I replaced ab circuit with seated leg raises

Matthew

Very good, the pump wouldn’t allow me to bend my arms for abs

Jaijuan

Jordan

Cristian Baca

Edvin

Jevon

Keenan

Kasen Obedoza

Burned Out 💪🏽💪🏽 but feel good tho. If you reading this 

“KEEP PUSHIN YURSELF”

This session focuses on training both heads of the bicep as well as all three heads of the tricep.

Form is important here and I only recommend breaking form to go past failure on the last 3-4 reps of the last 1-2 sets of an exercise. For both bicep and tricep movements, focus on controlling the weight on both the positive and negative portion of each repetition.

Keep going.⚡️

- Start with your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

Push Up

- 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

Warm Up

- Start by lying down with hands close together on the barbell
- Lower weight down until it taps your chest
- Extend arms straight back up

Close Grip Bench Press

- 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

- 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

- 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

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

- 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

- Attach a V-grip attachment to a high pulley and grab with an overhand grip (palms facing down) at shoulder width
- 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 bar
- Using the triceps, bring the bar down in front of your thighs and the arms are fully extended perpendicular to the floor
- The upper arms should always remain stationary next to your torso and only the forearms should move
- Hold at contraction, then bring the bar slowly up to the starting point

Cable Tricep Extension [ V-Grip ]

[ superset ] Hammer Curl x French Press

Killer ab circuit that’s all about the contraction.

Do your best to completely engage your core on the leg raises and crunches. If you start to use momentum, either perform a bent-knee leg raise or do the set lying down.

- From a high pulley grip rope just forward or to the sides of your face
- Roll your ribs towards your hips engaging your abs
- Bring your elbows toward your knees
- Slowly return back to starting position

Cable Crunch

- Hang from a chin-up bar with both arms extended at arms length in top of you using a wide or medium grip
- The legs should be straight down with the pelvis rolled slightly backwards
- Raise your legs, bringing your feet toward the bar
- Lower with control to the starting position
- Repeat for the recommended amount of repetitions

Hanging Leg Raises

Ab Circuit:

ARMS x ABS: I

Joshua

Day 1 have been needing a change with something direct and to the point! Love this!

ARMS x ABS: I

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