Name: Playbook - Myles Harris - 1 HOUR SUPERSET ARM DAY ⚡️⚡️
Uploaded: 2023-03-15T22:19:37.320Z
Duration: 60 min
Description: 1 HOUR SUPERSET ARM DAY ⚡️⚡️

NEW WEEEEK!! You guys already should know what that means new workout timeeee. This week we got an arm day with all super sets to save you some time for only an hour. For these supersets your gonna combine every exercise back to back pairing biceps with triceps. I believe arms is one thing you have to train higher volume for to see good results but everyone is different and that’s why I love fitness. So see for yourself if it’s a good fit for you and let’s kill this. 🔥

Grab the bar with a supinated ( underhand ) grip and curl upwards squeezing the biceps at the top of the movement and back down slowly. 

Focus: overall biceps.

Ez bar curls

Grab the ez bar with a pronated ( overhand ) grip and lay back flat on the bench. Have the hands positioned on the inner grips of the bar and as you go through the movement, keep the elbows tucked in. 

Focus: medial head of triceps.

Ez-bar close grip bench press

Grab the bar with a supinated grip ( underhand ) and curl upwards squeezing the biceps and back down slowly. 

Focus: overall biceps

Straight bar cable curls

Grab the bar with a pronated grip and bend over slightly. Contract downwards and squeeze the triceps and come back up slowly keeping the elbows in place. 

Focus: lateral head of triceps.

Straight bar cable push downs

Make sure the bench is set at an incline and grab your dumbbells with a supinated ( underhand ) grip and lay back. Keep the elbows back as your curl upwards, squeezing the biceps at the top of the movement and back down slowly. 

Focus: longhead of biceps.

Incline dumbbell curls

Set the bench at an incline and Grab dumbbells with a neutral grip and lay back. As you go downwards, keep the elbows tucked In and when going back up twist outwards for a better contraction of the triceps. 

Focus: long head of triceps.