Name: Playbook - Sergei Alexei - ARM DAY Tricep focus
Uploaded: 2022-07-17T20:08:26.191Z
Duration: 45 min
Description: ARM DAY Tricep focus

Troy

Brian

Had to finish last two exercises today...lol..gym closed on my last night before I could complete! Got em today tho!! 💪💪🤙

Felix Figueroa

Arms Done!! Perfect workout for me 😎💪

Tricep focus arm day. Biceps are secondary

- No need to go really high up 
- focus on contracting the Tricep
- keep your body upright

Dip machine

- Find a sweet spot for your elbow
- Do not go all the way up
- very important! make sure you have tension on the stretch

Single Arm Tricep Extension

- Bring the bar to your upper forehead 
- contract the Tricep by turning your elbow outward when at the top
- Tension throughout the movement

Skull Crushers

- Elbows in
- Concentrate on Tricep engagement throughout the movement 
- Go each set to failure

Close Grip Push Ups

- Elbows close to your side and keep still
- bring the bar up by contracting your bicep 
- do not relax on the bottom

Ez bar curl

- Even though the elbows are moving, it doesn’t mean the bicep is not contracting 
- Tension through out 
- as on warm is coming down bring the other one up

Alternating Dumbbell Cheat Curl

Cable Forearm extensions

Cable forearm behind head curl

ARM DAY Tricep focus

Shoulder isolation work

Matt

Back Day Lat focused!

Love this since im limited with my shoudler surgery

Jenna

The flat foot dumbbell squats after the raised ones had me ready to throw up.  Amazing pump on this one

Quad day!

First time user. Was introduced to you by a guy I work with at the FD. I really liked this. I am 57 y/o and can’t throw the weight like I use to. Nice to see some one help you with a less weight more rep routine. Thanks. Mark.

ARM DAY Tricep focus

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