Name: Playbook - Rafael Güeto - Arms
Uploaded: 2023-03-17T03:54:49.332Z
Duration: 60 min
Description: Arms

Close grip bench press focusing on contraction 
4s negatives 
Tempo: 4:0:0:0
4 sets of 10 reps

Close grip bench press

Dumbbell skull crushers 
4 sets 17 reps 
45 rest

Dumbbell skull crushers

Unilateral triceps pull down 
4 sets 12
hold 3s at the bottom 
Tempo: 1:0:3:0
Rest 45s

Triceps Press down 
Hold 3 seconds 
4 sets of 13
45 seconds rest

Incline biceps curls 
4 sets of 9 
2s hold at the top 
Tempo: 1:0:2:0
Rest 45s

Straight bar cross over curls 
Arms close to body and regular width 
3s negatives 1 second contraction 
Tempo: 3:0:1:0
5 sets 13 reps 
45s rest

Dumbbells hummer curls 
4 sets 13 reps 
2s at the top, 2s to lower negative 
Tempo: 2:0:2:0
Rest 45s