Name: Playbook - Raymil Samuel - W1/D5 Arms + Abs
Uploaded: 2024-04-03T22:12:26.014Z
Duration: 60 min
Description: W1/D5 Arms + Abs

Arms + Abs

Biceps

Machine preacher curls 4x10-15
Dumbbell hammer curls 4x20
Cable rope hammer curls 4x8-15
Cable biceps curls 4x10-12

Triceps

Tricep ropes extension 4x8-15
Seated dip machine 4x8-15
Tricep plank press 4x15

Abs circuit 45/15/4
*45 seconds on
*15 seconds off
*4 sets

Butterfly sit up
Shoe touches single single double
Alternating toe touches

Warm up

- Keep your elbows on the pad
- Curl the handles up engaging your biceps
- Lower with a slow and controlled movement

*increase your weights after every set to get stronger

Machine preacher curls

- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your bicep as you curl
- Lower down with control

Dumbbell hammer curls

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

*increase your weights after every set to get stronger

Cable rope hammer curls

- Begin with bar underhand grip in your hands
- Curl bar up towards your shoulders
- Lower down until arms are extended

Cable bicep curls

- Start with your arms at about 90 degrees 
- Extend at your elbows bringing the rope down
- Spread rope apart at the bottom for a deeper contraction at the triceps 
- Bend the elbows and control weight back to starting position

Rope tricep extension

- Sit at the Triceps Dip machine but make sure to brace your core throughout the movement. Place your hands on the bar with your elbows pointing behind you. Your arms will make a 90 degree angle. Slowly push down on the bars, focusing all the movement in your triceps.

*increase your weights after every set to get stronger

Seated dip machine

- Start in a push up position, hands slightly forward of body
- Bend elbows until forearms are flat on the floor 
- Engage core and keep a neutral spine
- Press up to starting position

Tricep plank press

- Lay on the ground with knees bent the soles of your feet together
- Come up and touch your feet
- Go back in a controlled motion 
- Engage your core

Butterfly sit up

- Bring your knees to your chest and tap your shoes
- single single double

Lying shoe touches

- Holding your legs extended up
- Sit up and reach for your toes with both hands

W1/D5 Arms + Abs

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