Name: Playbook - Richard Duchon - week 3 arms
Uploaded: 2021-11-30T00:45:11.510Z
Duration: 60 min
Description: week 3 arms

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

Reverse preacher barbell curl

Slow negative hammer curl

Lower the weight next to your head and extend back up using your triceps. I personally like to twist at the top for a better contraction.

DB skull crusher

-Stand with feet shoulder width apart in front of a high cable pulley system with the rope attachment.
-Grasp the rope in each hand while keeping your elbows at your sides and extend your arms. (activating the tricep)
-Release the tricep extension and return your hands to the starting position. 
-Repeat.

Cable Tricep Pushdown

- Start by standing tall, holding a cable bar with palms up and keeping your abs engaged to avoid leaning.
- Keeping your upper arm locked to your ribs, bent at the elbow to pull your hands toward your shoulders.
- Slowly lower the bar back to your hips after reaching close to shoulder height.

Cable Bicep Curl

-Stand in front of a cable system using the high pulley.
-Grip the cable with your hand and bring your elbow down to your side.
-Extend your arm until straight activating your tricep muscle.
-Release and return your hand until your arm is at 90 degrees or slightly more.
-Repeat extension

week 3 arms

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