Name: Playbook - Michael Smith - BIG ARM WORKOUT
Uploaded: 2023-07-13T18:53:52.115Z
Duration: 120 min
Description: BIG ARM WORKOUT

Chris Young

arms are super pumped! feel like bricks 💪

chenise

Jonathan Smith

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

Devonte

Love the leg workout it’s was killllllllerrrrr

Anthony Gutierrez

Josh De La Cerda

BRUTAL LEG DAY WORKOUT

Collier Berry

Mufasah

BRUTAL BACK & BICEPS WORKOUT

BASH

SHOULDER WORKOUT

Omer

The burn on the lats >>>😮‍💨😮‍💨

Kenny Gutierrez

HEAVY BACK WORKOUT

PRO LEVEL BACK WORKOUT

BACK & BICEP WORKOUT

HIGH INTENSITY LEG WORKOUT

Ricky

BIG CHEST WORKOUT

ARM WORKOUT

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

Kevin

Kourtney

BIG CHEST & BACK WORKOUT

PUSH WORKOUT

One of the best damn shoulder workouts I’ve done in awhile, I was toast after the 2nd set of the complex❤️🔥

Kelly

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

RAW SHOULDER WORKOUT

BUILDING BIGGER SHOULDERS

TOTAL SHOULDER WORKOUT

5 stars forshow and I been In the gym a long time

Dewun

Pump was super 🔥🔥🔥. Man when the added the weight tracking feature on the app!!!That’s hella clutch.

CHEST & TRICEP WORKOUT

Hamdan

SHOULDER & AB WORKOUT

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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