Name: Playbook - Sergio lopez - W2/D5 Arm Day
Uploaded: 2022-06-27T23:46:34.379Z
Duration: 45 min
Description: W2/D5 Arm Day

- Sit on a bench with a dumbbell in each hand 
- Curl the dumbbells up
- Lower them back to the starting position

Dumbbell curls seated

- As you curl up engage your biceps
- Lower with a slow controlled movement

Machine preacher curl

- Hold the rope with your palms facing each other - Keep your core engaged
- Engage your biceps as you curl up
- Pause at the top and lower slowly

Cable rope hammer curls

- Hold the bar with underhand grip
- Engage your biceps as you curl bar towards your shoulders
- Lower slowly and controlled

EZ bar curls

- Begin with hands on the bars and kneeling in the pad
- Lower down until your arms are bent to 90 degrees
- Extend elbows to lift back up

Assisted dip machine

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