Name: Playbook - Michael Smith - ARMS
Uploaded: 2023-09-25T02:25:49.682Z
Duration: 90 min
Description: ARMS

Mark

Finlay

Anaias

Darby

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.

Set-Up:
   - from a bent knee standing position, rest the lower half of your upper arm (just above the elbow) comfortably on the padded preacher bench
   - Grip the handles with an underhand grip (palms facing up), slightly wider than shoulder-width apart.

Execution:
   - Begin with your arms fully extended, but without locking your elbows.
   - Keep your upper arms stationary throughout the movement – only your forearms should be moving.
   - Slowly curl the handles towards your shoulders, contracting your biceps. Focus on squeezing the biceps at the top of the movement.
   - Continue curling until your forearms are perpendicular to the ground and the handles are close to your shoulders.
   - Hold the contraction for a brief moment, then slowly lower the handles back to the starting position, maintaining control.

Breathing:
   - Inhale as you lower the handles towards the starting position.
   - Exhale as you curl the handles towards your shoulders.

Tips:
   - Keep your upper arms firmly against the preacher bench pad throughout the motion
   - Avoid using momentum by swinging your body. Focus on slow, controlled movements.
   - Use a weight that challenges you within the recommended rep range without compromising your form.
   -  If you feel discomfort or strain in your wrists, adjust your grip width or try different handles on the machine.
   - Maintain proper posture throughout the exercise to prevent unnecessary strain on your lower back.

Preacher 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

Exercise: Cable Curl

Muscles Targeted:
- Biceps brachii (main focus)
- Brachialis
- Brachioradialis

Equipment Needed:
- Cable machine
- Straight bar attachment
- Bench (optional)
Set Up:
   - Adjust the cable machine to a low position. Attach the straight bar to the cable.
   - Stand facing the machine with your feet shoulder-width apart for stability.
   - Hold the straight bar with an underhand grip (palms facing up), hands slightly wider than shoulder-width apart.

Stance and Posture:
   - Maintain a straight and upright posture with your chest up, shoulders back, and core engaged.
   - Keep your elbows close to your sides and your upper arms stationary throughout the movement.

Starting Position:
   - Fully extend your arms, allowing the bar to rest against your thighs.
   - Your wrists should be in a neutral position, not excessively flexed.

Execution:
   - Initiate the movement by flexing your elbows and curling the bar upwards.
   - Keep your upper arms stationary; only your forearms should move.
   - Continue curling until your biceps are fully contracted and the bar is close to your shoulders.
   - Squeeze your biceps at the top of the movement for a brief moment to enhance muscle engagement.

Controlled Lowering:
   - Slowly lower the bar back down to the starting position, fully extending your arms.
   - Maintain control throughout the lowering phase, avoiding any swinging or jerking motions.

Breathing:
   - Inhale as you lower the bar down.
   - Exhale as you curl the bar upwards.

Cable 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

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

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