Name: Playbook - Sion Monty - W3/D5 - Superset Arms
Uploaded: 2022-07-11T18:23:17.171Z
Duration: 45 min
Description: W3/D5 - Superset Arms

Superset (3 sets 10 reps)
- EZ bar curls
- Skull crushers

Superset (3 sets 10 reps)
- Incline curls
- Overhead extensions

Superset (3 sets 10 reps)
- High pulley curls
- Tricep pushdowns

Complete workout with core circuit

20 reps
- Crunches
- Leg raises
- Cable crunches

- 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

- From an incline position
- Curl dumbbells up towards your shoulders
- Keep elbows pointed to the floor
- Lower slowly back to starting position

Dumbbell incline bicep curls

- Keep your core tight
- Spread the rope apart at the top of the movement

Overhead rope tricep extensions

- Holding a dumbbell in each hand 
- Curl one dumbbell up and across the front of your body toward the opposite shoulder 
- Lower with control then repeat on the opposite side

Dumbbell across body curls

Cuffed Tricep Pushdown

Supersets

- Keeping your chin tucked 
- Gently lift your head and shoulders off the floor 
- Slowly contracting your abdominals
- Pause briefly, lower back down
- Lower back stays in contact with the pad or floor

Crunches

- Hanging from the bar, keeping your legs extended 
- Raise up while keeping your core tight to form an “L” with your body
- Lower legs back down
- Avoid swinging

Hanging leg raises

- From a high pulley grip rope just forward of your face
- Roll your ribs towards your hips engaging your abs
- Bring your elbows towards your knees
- Slowly return back to starting position

Cable crunches

Core circuit

W3/D5 - Superset Arms

Ahmed

I just started this program and so far so good! Feeling it already 💪🏻😬

Matthew

Awesome first time doing this! Looking forward to continuing!! 👍🏼👍🏼

W3/D5 - Superset Arms

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