Name: Playbook - Michael Smith - BIG ARM WORKOUT
Uploaded: 2023-01-07T00:03:23.802Z
Duration: 120 min
Description: BIG ARM WORKOUT

Chris Young

arms are super pumped! feel like bricks 💪

chenise

Jonathan

Mike Garcia

BIG ARM WORKOUT & HOW TO START A CUT | Shred Series Ep I

release date: Sep 28, 2022

[workout]
- TRICEP ROPE EXTENSION 2 sets x 15 reps [superset] SINGLE ARM BICEP CURL 2 sets x 15 reps
- TRICEP ROPE EXTENSION 4 sets x 12-15 reps [superset] E-Z BAR CURL 4 sets x 10 reps
- ONE ARM CABLE PREACHER CURL 4 sets x 12 reps (superset] DUMBBELL FRENCH PRESS 4 sets x 12 reps
- REVERSE GRIP CABLE EXTENSION 4 sets x 12 reps [superset] SINGLE ARM HAMMER CURL 4 sets x 10 reps
- MACHINE DIP 3 sets x 15 reps [superset] WEIGHTED CHIN UP 3 sets x 10 reps

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

- 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

- Hold the dumbbells with your palms facing forward
- Curl one dumbbell up, engaging your bicep 
- Lower the dumbbell with a controlled motion
- Repeat on the opposite side
- Alternating back and forth for time or reps

Alternating Dumbbell Curl

[ superset ] Cable Rope Extension x Dumbbell Curl

- 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 ] Cable Rope Extension x Barbell Curl

One Arm Cable Preacher 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 ] Preacher Curl x French Press

Reverse Grip Cable 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

[ superset ] Reverse Grip Extension x Hammer Curl

Machine Dip

- 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

BIG ARM WORKOUT

Love the leg workout it’s was killllllllerrrrr

Anthony Gutierrez

Josh De La Cerda

Nice workout man, good timing and perfect impact

Denilson Nobre

BRUTAL LEG DAY WORKOUT

Omer

Abdikadir

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BASH

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The burn on the lats >>>😮‍💨😮‍💨

Kenny Gutierrez

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Collier

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Chaz

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PUSH WORKOUT

That shit was good bro. Shoulders feeling hella good after that. Love bruh 🏁💪🏾✊🏾

RAW SHOULDER WORKOUT

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Definitely a solid workout to get in when you are isolating muscles, and for me worked great today only having a certain period of time I was in and out

BIG ARM WORKOUT

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