Name: Playbook - Samantha Estrada - W2/D4 Arms
Uploaded: 2022-06-02T18:17:00.145Z
Duration: 45 min
Description: W2/D4 Arms

Andrew

Day 4 - Arms 4x12,10,8,8-6 
Bi’s & Tri’s

Superset 
1.) Concentration sitting db bicep curls 
2.) Hammer curls 

Superset 
3.) Bicep External rotation 
4.) Overhead dumbbell double handed 

5.) Tricep ez bar push down 
6.) Cable french press

- Place the back of your arm on your inner thigh
- Arm starts extended holding the dumbbell off the floor
- Slowly curl the weight up pause at the top squeezing your bicep
- Slowly lower weight back to the starting position
- Do all reps on one arm before switching

Concentration curl

- Hold the dumbbells with palms facing the center of your body
- Keeping elbows close to your body
- Curl the dumbbells toward your shoulders 
- Pause at the top then lower under control

Hammer curls

Superset

Hold dumbbells forward of the body with arms bent to 90 degrees 
- Open and close the dumbbells out to your sides

External Rotation

- Keep your elbows close to your temples
- Bend at the elbows to lower dumbbell down behind your head
- Extend your arms engaging your triceps to bring the dumbbell back up

DB french press

- Stand tall, abs engaged and upper arms locked at your sides
- Press the bar down until your elbows are straight
- Bend the elbows to return to the starting position

Tricep Ez bar pushdown

- Begin with your back to the to cable and hands over head, elbows bent 90 degrees
- Pull rope cable so that elbows are straight, slowly return to start

Cable French Press

W2/D4 Arms

Great! Going for my hardest push this round of workouts

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Incredible! I really felt like I finished strong on this first week.

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When your workout’s a joy, it’s a joy to workout

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