Name: Playbook - Samantha Estrada - W4/D4 Arms
Uploaded: 2022-06-02T18:17:00.237Z
Duration: 45 min
Description: W4/D4 Arms

Andrew

Day 4 - Arms 4x12,10,8,8-6 

Tri’s
1.) Single Arm Skull Crusher 
2.) Standing cable rope pushdown 
3.) Standing overhead cable extension 

Bi’s
4.) Straight bar bicep curls 
5.) Concentration Curl Machine 
6.) DB Reverse Curls

- Arm extended above shoulders holding a dumbbell
- Bend at the elbow lowering the dumbbell towards your head
- Fully extend up contracting your tricep

Single arm skull crusher

- Start with your arms at about 90 degrees 
- Extend at your elbows bringing the rope down
- Spread rope apart at the bottom for a deeper contraction at the triceps 
- Bend the elbows and control weight back to starting position

Rope tricep extension

- 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

- Curl the bar up toward your shoulders engaging your biceps

Straight bar bicep curls

- Keep your elbows on the pad
- Curl up engaging your biceps
- Lower with a slow and controlled movement

Concentration curl machine

- Hold the dumbbells with reverse grip
- Engage your biceps as you curl towards your shoulder
- Lower under control to starting position

DB reverse grip curls

W4/D4 Arms

Great! Going for my hardest push this round of workouts

W1/D1 Arms

W1/D2 Back

W1/D3 Shoulders

W1/D4 Legs

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

W1/D5 Kettlebell addition

W2/D1 Back

W2/D2 Legs

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

W4/D4 Arms

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