Name: Playbook - Sion Monty - Superset Arms
Uploaded: 2022-06-29T11:29:00.201Z
Duration: 45 min
Description: Superset Arms

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

EZ-bar curls

- Lying back with your arms extended above your shoulders
- Bend at the elbow lowering the EZ-bar toward the top of your head
- Extend your arms back up to starting position

EZ-bar skull crushers

Superset

- Hold the dumbbells with your palms facing away from you
- Curl the dumbbell up engaging your bicep 
- Lower with a controlled motion
- Repeat on the opposite side

Alternating seated dumbbell curls

- 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

Cable straight bar tricep pushdown

Dumbbell incline hammer curls

- Start with your elbow bent and your arm crossed over behind your head
- Extend your arm engaging your tricep to bring the dumbbell up
- Bend at the elbow to lower dumbbell back down to starting position
- Complete desired reps then repeat on the opposite side

Dumbbell seated one arm overhead tricep extension

- 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
- Complete desired reps then repeat on the opposite side

Dumbbell concentration curl

- Start with your working arm bent at about 90 degrees 
- Extend at your elbows pulling the cable down
- Bend the elbow and control the weight back to starting position
- Complete desired reps then repeat on the opposite side

Superset Arms

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