Name: Playbook - Nsengiyumva Corode - Arms | Growth
Uploaded: 2022-09-20T00:38:08.801Z
Duration: 45 min
Description: Arms | Growth

- Keep your elbows close to your body
- Curl the bar up towards your shoulders
- Engage your biceps as you curl
- Return to the initial position with a controlled movement
- Control weight curling up and and on the way down!

Banded EZ Bar Curls

4 sets 10,10,10

Set 1 | 10 reps 
- Begin with rope in both hands and elbows tucked in and bent 90 degrees
- Extend elbows down and back and engage triceps

Set 2 | 10 reps 
-Regular tricep extension 

Set 3 | 10 reps 
- slight bent forward 
- tuck elbows in 
- extend arms back

CABLE ROPE TRICEPS EXTENSION

- Set up a bar on the cable machine
- grip bar and place elbows slightly in front of knees 
- curl bar while flexing bicep (with max tension) 
- release back with slow tempo (max tension)

OFF-KNEE CABLE CURLS

- Lying back with your arms extended above your head
- Bend at the elbow lowering the EZ-bar behind your head
- Extend your arms up and out squeezing the triceps
- Release back with slow tempo for tension