Name: Playbook - Oliver Forslin - Friday Arm Day🚀💪🏼
Uploaded: 2021-10-19T19:44:05.565Z
Duration: 60 min
Description: Friday Arm Day🚀💪🏼

Dylan

Pontus

Linus

Adam

Put more like these! There some killers I love them! Good job bro 😎

Cesar

Dennis

Amanda

Dillon

Great, pump was out of this world. Thank you so much!

Marcus Bergenstråle

Henrik

Felt too much with the 7 sets of skull crushers but completely destroyed my arms!!

Robert

Filippo

Did it once again it was unreal arms got a very good pump 💪🏽💪🏽💪🏽💪🏽

Conall

Naice.. still figuring out how to correctly do skull crushers but keep doing u bro .. motivate me so much 💪

Daniel

Loved it. Good pump but just need to get onto my nutrition now

Charlie

Diana

intense and what a amazing pump i have right now 😍💪🏼

Jasper

This new one is leful bro keep it up 👍 Got such a pump feel huge 💪🏽

никита

Raphael

I used to do a heavy arm day every friday when I first started so want to bring this back for you guys to try💪🏼

- 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

Tricep cable pushdown (bar)

- Keep your elbows close to your temples
- Bend at the elbows to lower dumbbell down behind your head
- Extend your arms engaging your triceps to bring the dumbbell back up

Overhead dumbbell tricep extension

- Start with your arm at about 90 degrees 
- Extend at your elbow bringing the rope down
- Bend the elbow and control weight back to starting position
- Complete reps then work the opposite side

Single arm rope tricep pulldown

- Point your elbows to the ceiling 
- Bending at the elbow lower the bar towards your head
- Fully extend up contracting your triceps

Skull crusher (EZ bar)

- Keep your elbows close to your body
- Curl the bar up towards your shoulders
- Engage your biceps
- Return to the initial position with a controlled movement

Bicep curl (barbell)

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

Incline dumbbell curls

- Hold the rope with your palms facing each other
- Engage your biceps as you curl up
- Keep your core engaged
- Pause at the top and lower slowly

Friday Arm Day🚀💪🏼

Community

More workouts from Oliver Forslin