Name: Playbook - Stefan Petrov - Superset Arm Pump
Uploaded: 2021-09-22T10:19:13.687Z
Duration: 45 min
Description: Superset Arm Pump

Oscar Yepes

Victor

Todd Blanton

- Close Grip Bench Press 4 x 12-15
- Alternating Hammer Curls 4 x 12-15 (each side)

Superset 
- SZ-bar Skull Crushers 4 x 12-15
- SZ-bar Curls 4 x 12-15

Superset
- Dumbbell Skull Crushers 4 x 12-15
- Dumbbell Curls 4 x 12-15

Superset
- Rope Cable Tricep Extensions 4 x 12-15
- Straight Bar Cable Curls 4 x 12-15

Superset
- Straight Bar Cable Extensions 4 x 12-15
- Single Arm Dumbbell Curl 4 x 12-15 (each side)

- Place your feet flat on the floor
- Hold the bar with a close grip
- Bring the bar down to your mid chest
- Press up engaging your triceps and chest
- Reach full extension and lower slowly

Close Grip Bench Press (Perspective A)

- Keep your palms facing you
- Raise the dumbbell engaging your bicep
- Repeat on the opposite side

Standing Dumbbell Hammer Curl (alternating)

- Engage your bicep at the top
- Keep your core engaged
- Don’t sway back and forth

SZ-Bar Curl

- Bent at the elbows
- Bring the bar down towards your forehead
- Extend engaging your triceps

SZ-Bar Skull Crusher

Superset

- Start with your arms extended 
- Bend at the elbow
- Bring the DB towards your forehead
- Extend engaging your tricep

Dumbbell Skull Crusher

- Curl one dumbbell up engaging your bicep
- Rotate your wrist as you raise
- Repeat on the opposite side

Standing Dumbbell Curl (alternating)

- Start with your arms at about 90 degrees
- Extend your arms engaging your triceps
- Pause and return to the initial position

Rope Cable Tricep Extension

- Engage your biceps at the top
- Keep your core engaged
- Lower with a slow controlled movement

Straight Bar Bicep Cable Curl

- Start with your arms at about 90 degrees
- Extend your arms engaging your triceps

Superset Arm Pump

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