Name: Playbook - Richard Duchon - week 1 superset arms
Uploaded: 2021-11-30T00:44:52.065Z
Duration: 75 min
Description: week 1 superset arms

Brock Mulligan

Emanuel

Elyssa

1 1/2 DB curl variation

- Start by sitting tall, holding a dumbbell behind your head with your hands under the inside base in a diamond shape.
- Press the dumbbell toward the ceiling.

Dumbbell Overhead Tricep Extension

SUPERSET 1

- Attach a rope attachment to a low pulley and stand facing the machine about 12 inches away from it.
- Grasp the rope with a neutral (palms-in) grip and stand straight up keeping the natural arch of the back and your torso stationary.
- Put your elbows in by your side and keep them there stationary during the entire movement. Tip: Only the forearms should move; not your upper arms. This will be your starting position.
- Using your biceps, pull your arms up as you exhale until your biceps touch your forearms. Tip: Remember to keep the elbows in and your upper arms stationary.
- After a 1 second contraction where you squeeze your biceps, slowly start to bring the weight back to the original position.
- Repeat for the recommended amount of repetitions.

Rope Cable Hammer Curl

Cable tricep overhead extension

SUPERSET 2

Doing this one from the other side to increase the range of motion

Reverse preacher barbell curl

Keep your upper arm horizontal next to your body and only extend your arm using your tricep.

week 1 superset arms

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