Name: Playbook - Michael Smith - ARMS
Uploaded: 2023-09-24T19:14:10.726Z
Duration: 45 min
Description: ARMS

alan

Dustin

Ivan

Antonio

Didn’t have much time today, so this was a quick and simple pump

Kingdom

😮‍💨😮‍💨😮‍💨😮‍💨

Joseph

Loved the volume and intensity with decent rest time

Lorenzo

Powerful stuff, I enjoyed my session today🦍

Billy

Damon

Jack Vachon

Stephanie

1mor

It was good, exercises i never did and they really pushed me

Gabriel

Hamza

One of the most challenging workouts in a while

Malek

Edwin Perez Guerrero

hunter

Blink

Chris

Atal hussain khil

A’Jhuan

Joey

Wil Lutz

Mohamed

Gilberto

Igor

Jermaine

Lucas

Bianca

Durbs

Add a weight section for progressive overload

Conner

Roman

killer arm and ab workout !! definitely gonna be feeling it tomorrow

marcus perez

Killerrrr!! Those dips thoo, love ending with sets until failure

Jason

Jordan

Ignacio

That was tough I’m taking a day off from work to recover 😅

Tuohy

Eric Parra

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.

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

- 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

- Attach a rope to the upper pulley of the pulley machine
- Grasping the rope with both hands, extend your arms with your hands directly above your head using a neutral grip (palms facing each other)
- Your elbows should be in close to your head and the arms should be perpendicular to the floor with the knuckles aimed at the ceiling
- Slowly lower the rope behind your head as you hold the upper arms stationary
- Inhale as you perform this movement and pause when your triceps are fully stretched
- Return to the starting position by flexing your triceps as you breathe out
- Repeat for the recommended amount of repetitions

Overhead Cable Rope Extension

ARMS

Joshua

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

ARMS

Community

More workouts from Michael Smith