Name: Playbook - Nathaniel Massiah - Arm Workout 1
Uploaded: 2022-05-24T16:13:06.029Z
Duration: 45 min
Description: Arm Workout 1

This is the first arm workout in the program.

- Start by lying down with hands close together on the barbell
- Lower weight down until it taps your chest
- Extend arms straight back up

Close grip bench press

- Hold the bar with your palms facing you
- Pull up engaging your back 
- Go up until your chin goes past the bar

Chin ups

- Stand tall, abs engaged and upper arms locked at your sides
- Press the bar down until your elbows are straight
- Bend the elbows to return to the starting position

Cable straight bar tricep pushdown

- From an incline position 
- Curl dumbbells up towards your shoulders 
- Keep elbows pointed to the floor
- Lower slowly back to starting position

Dumbbell incline 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 engaging your bicep as you curl

Arm Workout 1

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