Name: Playbook - Michael Smith - ARMS
Uploaded: 2024-05-02T21:31:53.598Z
Duration: 60 min
Description: ARMS

DragonFly3Cold

Alex Smith

Ernest Ubaonu Jr.

Anaias

Starting to see results! awesome workout!

A’Jhuan

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

- 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

- 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 by aiming to drive the inside of your elbows together

Push Up

[ Warm Up ]

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

- 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

- Stand tall, abs engaged and upper arms locked at your sides
- Press the bar down and out slightly in away from your hips until your elbows are straight
- Bend the elbows to return with control to the starting position

Cable Tricep Pushdown - Straight Bar

superset:

Setup:
   - Position a bench inside a squat rack or with safety bars in case you need to rack the weight.
   - Adjust the bench to a slight incline (around 15-30 degrees) if available.
   - Load the barbell with an appropriate amount of weight plates. Start with a lighter weight until you're comfortable with the movement.

Body Positioning:
   - Lie down on the bench with your back flat and your feet firmly planted on the floor.
   - Your head, upper back, and buttocks should be in contact with the bench at all times.

Grip:
   - Position your hands on the barbell just slightly narrower than shoulder-width apart.
   - Your palms should be facing forward, and your fingers should be wrapped around the bar.

Unracking the Barbell:
   - Lift the barbell off the rack, extending your arms fully.
   - Make sure the bar is directly above your chest with your wrists stacked over your elbows.

Lowering the Barbell:
   - Inhale and slowly lower the barbell towards your lower chest while keeping your elbows close to your body.
   - Aim to bring the barbell just below your nipple line. Your forearms should remain perpendicular to the floor.

Pressing the Barbell:
   - Exhale and push the barbell back up by extending your arms. Focus on using your triceps to drive the movement.
   - Keep your elbows close to your body throughout the lift to maximize triceps engagement.

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

Setup:
Stand up straight with your feet shoulder-width apart.
Hold a dumbbell in each hand with a neutral grip, meaning your palm is facing inwards, and your thumb is pointing forward. Your arm should be fully extended, and the dumbbell should hang at your side.

Positioning:
Keep your back straight, chest up, and shoulders relaxed.
Engage your core to maintain stability throughout the exercise.
Maintain a slight bend in your knees for balance and comfort.

Curling:
Begin the movement by flexing your elbow, lifting the dumbbell towards your shoulder in a controlled manner.
Keep your upper arm stationary; only your forearm should move.
As you lift, focus on squeezing your biceps and forearm muscles.

Top Position:
Continue curling until the dumbbell is near your shoulder, and your forearm is almost vertical.
Hold this top position for a brief pause, squeezing the muscles for maximum contraction.

Lowering:
Slowly lower the dumbbell back down to the starting position, extending your elbow.
Keep the movement controlled and deliberate throughout the descent.

Tips:
- Choose a dumbbell weight that challenges you but allows you to maintain proper form.
- Keep your wrist in a neutral position throughout the exercise, avoiding excessive flexion or extension.
- Maintain a controlled, steady pace, and avoid using your back or shoulders to lift the weight.
Focus on the mind-muscle connection, concentrating on the contraction of the biceps and forearm muscles during each repetition.

Dumbbell Hammer Curl

- 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

ARMS

August

Ammar

Jena Willoby

CHEST

Great workout, really enjoyed the exercises. It’s great thinking about the contraction and how the reps feel during my session.

Alex

BACK

Best leg day i’ve had in a long time, love it!!

Just completed my first workout, I got the program to finally follow a structured plan. 60 min Leg Workout was fire !

ARMS

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