Name: Playbook - Myles Harris - WEEKEND ARM DAY ⚡️
Uploaded: 2023-03-15T22:19:37.363Z
Duration: 90 min
Description: WEEKEND ARM DAY ⚡️

It’s the weekend!! Happy Saturday gang! You know we gotta kick off our day by hitting a nastyyy arm sesh to get a pump before going out. 😏 But anyways as always we’re going to be targeting each head of each muscle group including some forearms in there as well. So let’s get into this and crush this sesh. ⚡️

Grab the handle with a supinated grip ( underhand ) and curl upwards and squeeze at the top of the movement then back down slowly. 

Focus: overall biceps

Single arm cable curls

Grab the bar and get into position on the machine with armpits on top and go down slowly then back up squeezing the biceps. 

Focus: short head of biceps.

Ez bar preacher curls

Grab the dumbbells with a supinated ( underhand ) grip and as you curl upwards think about bringing the elbows back as well. Squeeze at the top of the movement then come back down slowly. 

Focus: long head of biceps.

Dumbbell drag curls

Grab a straight bar with a pronated ( overhand ) grip and curl upwards keeping elbows in place and squeezing at the top of the movement then back down. 

Focus: forearms, brachialis, and biceps.

Overhand Straight bar curls

Have the cable at the top position and grab the ropes with a neutral grip at the bottom, then push down twisting outward at the bottom of the movement, squeeze, then slowly back up. 

Focus: lateral head of triceps.

Rope cable push downs

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.

Incline dumbbell skull crushers

Get into position on the machine and go down slowly staying upright for more tricep focus or lean forward slightly for more lower chest focus and back up. 

Focus: triceps and lower chest.