Name: Playbook - Mike Counihan - Baseline arm day
Uploaded: 2021-12-18T00:14:29.746Z
Duration: 45 min
Description: Baseline arm day

John Paul

I prefer to train biceps and triceps together.  I alternate from one to the other through out the workout.  Knocking out heavier compound movements first.

- Start by lying down with hands close together on the barbell (as long as your hands are inside your shoulders, you’re good)
- Lower weight down until it taps your chest
- Extend arms straight back up

Close grip bench press

- Hold the bar with reverse grip
- Engage your biceps as you curl bar towards your shoulder
- Lower under control to starting position

Reverse grip EZ bar curl

- Hold bar with a narrow grip
- Curl arms towards your shoulder
- Lower back down and repeat

Preacher bar preacher curl narrow grip

- Hold the Z bar with a narrow grip
- As you raise the bar make sure your elbows don't come forward
- Engage your triceps as you go up

Lying narrow grip skull crushers

- With chest supported on a 45 degree bench
- Curl bar towards shoulders using a close grip
- Pause at the top then lower under control

Preacher bar spider curls close grip

- Start with your arms at about 90 degrees 
- Extend at your elbows bringing the rope down
- Spread rope apart at the bottom for a deeper contraction at the triceps 
- Bend the elbows and control weight back to starting position

Rope tricep extension

- Hold the dumbbells with your palms facing away from you
- Curl the dumbbells up engaging your biceps
- Lower with a controlled motion

Alternating dumbbell bicep curls

- Begin with your back to the to cable and hands over head, elbows bent 90 degrees
- Pull rope cable so that elbows are straight, slowly return to start

Cable rope overhead triceps extensions

- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up across your body engaging your bicep as you curl

DB cross body hammer curl

Starting with your elbow at about 90 degrees, extend your arm fully engaging your triceps through the entire movement.

Cable tricep push down with v bar

- Hold bar with an underhand grip
- Curl bar towards your shoulders
- Lower back down and repeat

Baseline arm day

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