Name: Playbook - Richard Duchon - week 5 arms
Uploaded: 2021-11-30T00:45:32.461Z
Duration: 60 min
Description: week 5 arms

Barbell curl

- Lay flat on a bench, holding an ez bar (or bent bar).
- Bend at the elbows so the bar go toward your head, stopping before your forehead.

EZ-Bar Skull Crusher

superset 1

Concentration 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

Single Arm Cable Tricep

superset 2

- 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

- 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.

week 5 arms

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