Name: Playbook - Steven Cao - Week 3 Day 6 : ARM DEMOLITION
Uploaded: 2022-12-28T22:36:26.185Z
Duration: 60 min
Description: Week 3 Day 6 : ARM DEMOLITION

Week 3 VOLUME + STRENGTH COMBINED THIS WEEK*

• We  will be incorporating and utilizing supersets & rest/ pause sets  - using a manageable weight is for all sets is going to be a key point to follow.
• For the supersets exercises you will only be completing 3 working sets aiming for 10-12 reps for both exercises within the superset.
• For rest/ pause sets aim for 8-10 reps per segment.
• For straight sets use a moderate manageable weight to perform assigned rep range.

◽️3 working sets for each working sets aiming for 8-12 reps. - working sets should be met at the given rep ranges. (Try to use 70-75% of 1 rep max)

Biceps / triceps Exercises
Machine preacher curls - rest pause sets
Reverse grip ez bar curls superset hammer curls
db overhead extension - straight set 
Rope Tricep push downs superset db bicep curls
Diamond push ups - failure sets

Exercise Instructions
▫️2 preparation/ build up sets of 6-10 reps - this is to prepare you for the heavier working load that you’ll perform as a working set so most of your energy should be conserved for these sets.

▫️3 working sets for each workout using this sequence. 
Starting off the exercise I want you to aim for 8-10 consecutive reps, once completed rest for 20-25 seconds then immediately aim for another 8-10 consecutive reps. Use a weight that is manageable for this sequence.

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

Machine preacher curl

3 supersets aiming for 10-12 reps for each exercises. 
Flex biceps in between sets to max blood flow.

3 supersets aiming for 8-12 reps.

- Hold the bar with reverse grip
- Engage your biceps as you curl bar towards your shoulder
- Lower under control to starting position

Reverse grip EZ bar curl

- Hold the dumbbell with palms facing the center of your body
- Keeping elbows close to your body
- Curl the dumbbell toward your shoulders 
- Pause at the top then lower under control  
- Switch arms and repeat

Alternating hammer curls

Reverse EZ bar curls superset hammer curls

- Keep your elbows close to your temples
- Bend at the elbows to lower dumbbell down behind your head
- Extend your arms engaging your triceps to bring the dumbbell back up

Exercise Instructions
▫️2 preparation/ build up sets of 6-10 reps - this is to prepare you for the heavier working load that you’ll perform as a working set so most of your energy should be conserved for these sets.

▫️3 working sets for each workout using this sequence. 
Starting off the exercise I want you to aim for 8-10 consecutive reps, once completed rest for 20-25 seconds then immediately aim for another 8-10 consecutive reps. Use a weight that is manageable for this sequence.

Dumbbell overhead tricep extension

- 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

V Grip Tricep Pushdown

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

Rope cable curl

Tricep pushdown superset cable curl

'- Thumb and pointer finger touching (diamond shape) with your hands 
- Bend at the elbows to come down 
- Keep you core engaged 
- Extend your arms to come up

You can perform this off incline bench based off difficulty level.

Week 3 Day 6 : ARM DEMOLITION

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