Name: Playbook - Rodrigo Navarro - ARMS/ABS💥💥💥
Uploaded: 2024-04-25T21:28:18.405Z
Duration: 63 min
Description: ARMS/ABS💥💥💥

Whatsup guys, another gnarly arm pump ready to go for you guys! I have always enjoyed hitting arms because we can switch up many movements that are effective! Let me know what you guys think on this one! 💪🏼

As always, thank you for joining me on these daily workouts, they are not easy, so just know y’all are already at another level by completing this!

-Take a seat
-grab barbell about shoulder width
-raise bar up towards chest with your biceps
-slowly drop the barbell down until it touches your thigh
-REPEAT

Seated barbell Curls

- Hinge forward keeping a bend at your knee
- Holding dumbbells in each hand and arms bent to 90 degrees at your sides
- Extend your arms engaging your triceps
- Lower back to starting position

Dumbbell tricep kickbacks (incline bench)

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

*DROPSET 15 LAST ROUND

Dumbbell hammer curl

- Positioned on an incline bench,  point your elbows to the ceiling 
- Fully extend your elbows bringing the bar from behind your head to straight above you
- Bend at the elbows and lower with control returning to your starting position

Cable incline skull crushers

- Grip the EZ-bar with a close grip
- Keep your elbows close to your body
- Curl the bar up towards your shoulders
- Engage your biceps as you curl
- Lower to the initial position with a slow and controlled movement

*DROPSET 12 LAST ROUND

EZ-bar cable close grip bicep curls

- Keeping your arm parallel to the floor
- Fully extend your arm back squeezing your tricep

Single arm cable kick back

Perform these exercises back to back without rest. Once you complete the last exercise then your rest for 60 seconds then you jump right back in!

-Lay flat on your back
-Grab a small weight 
-Arms straight and legs straight
-Reach all of your limbs to meet in the middle of your body
-then slowly drop your body back to the floor

V sit ups

- From a seated position with knees bent and feet off the floor
- Keep your back straight and lean back to 45 degrees 
- Clasp hands together in front of your core
- Twist your torso from side to side

Russian twists

-Sit on the floor
- Use your hands to pivot side to side
- tuck in your knee towards stomach
- extend legs back outward then repeat

ARMS/ABS💥💥💥

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