Name: Playbook - Steven Goldsmith - Arms
Uploaded: 2021-01-18T11:49:23.339Z
Duration: 60 min
Description: Arms

Alex

Beni

One set of Dumbbell Curls directly into one set of Skull Crushers. Rest. Repeat two more times.

Standing with feet shoulder width apart, knees soft and slight hinge forward from waist, hold a dumbbell in each hand w/neutral grip. Keep elbows under shoulders and lock them next to ribcage. Hinging only from elbows, raise hands up in one count twisting hands until palms face upward/towards ceiling. Pause. Lower back to starting position for 3 seconds. Repeat. 

TIPS:

•Don’t rock upper body back or move shoulders to assist. 

•Movement should only happen at elbow joint. 

•Start twisting hands as soon as you hands get past your legs. 

•For an extra squeeze, turn pinkies up towards ceiling at top of contraction.

Dumbbell Bicep Curls

Lying on your back on flat bench, place feet firmly on floor directly under knees or slightly behind. Holding a dumbbell in each hand w/neutral grip, raise dumbbells up over chest until arms are straight, elbows just shy of locking out. Hinging only from elbow joint, lower dumbbells for 3 seconds until they touch shoulders. Squeeze Triceps back up to start position in one count. Pause. Repeat. 

TIPS:

•Use glutes & legs and pull belly button to spine for added core support. Drive feet into ground. 

•Don’t allow dumbbells to bang shoulders. Should be slow and controlled movements throughout. 

•Keep elbows parallel and AVOID HITTING YOUR FACE!

Lying Dumbbell Skull Crushers

Superset A

One set of Hammer Curls directly into one set of Tricep Pushdowns. Rest. Repeat two more times.

Using a two sided rope attachment, set cable to lowest setting. Holding one side of the rope in each hand w/thumbs up towards ceiling, stand w/legs shoulder width apart, knees soft & a slight tilt forward from waist. Bring elbows close to ribcage & under shoulders, arms fully extended (just shy of locking out elbows). Hinging only from elbow joint, in one count bring hands up & out towards shoulders. Pause. Lower hands for 3 seconds to starting position. Repeat.

Cable Rope Hammer Curls

Using a two sided rope attachment, set cable to highest setting. Holding one side of the rope in each hand w/thumbs up towards ceiling, stand w/legs shoulder width apart, knees soft & a slight tilt forward from waist. Bring elbows close to ribcage & under shoulders, arms bent at elbows.  Hinging only from elbow joint, in one count push hands down & out towards thighs until arms are fully extended (just shy of locking out elbows). Pause. Raise hands for 3 seconds to starting position. Repeat.

Cable Rope Triceps Pushdown

Superset B

One set of Concentration Curls on each arm directly into one set of Reverse Grip Tricep Pushdowns. Rest. Repeat two more times.

Sitting on a bench or chair, hold dumbbell in one hand, take legs wide, feet firmly planted on floor, Tricep resting on inner thigh. Leaning into thigh w/arm fully extended (just shy of a locked out elbow) palm facing up, pinky facing torso, bring hand up towards shoulder in one count. Pause. Lower for 3 seconds to starting position. Repeat.

Concentration Curls

Using an EZ Bar attachment, set cable to highest setting. With palms up towards ceiling grab bar w/both hands shoulder width apart, stand w/legs shoulder width apart, knees soft & a slight tilt forward from waist. Bring elbows close to ribcage & under shoulders, arms bent at elbows.  Hinging only from elbow joint, in one count pull hands down towards thighs until arms are fully extended (just shy of locking out elbows). Pause. Raise hands for 3 seconds to starting position. Repeat.

Reverse Grip Triceps Extension

Superset C

One set of Reverse Grip Pulldowns directly into one set of Medicine Ball Push-Ups. Rest. Repeat two more times.

Adjust knee pad of machine to your height; low enough to secure body & enough room to plant feet flat on floor. Before sitting, grab bar, palms facing you, thumbs wrapped around bar, shoulder width apart. Holding bar w/arms fully extended, sit down placing knees under pads to secure body. Lean torso back about 30 degrees, maintaining curve of lower back. Pinch shoulder blades together, chest lifted, depress lats & shoulders away from ears. This is starting & ending position. In 1 count, pull elbows down to rib cage keeping elbows parallel. Hold for 1 count squeezing lats & shoulder blades as hard as you can, then take 3 secs to return bar to start position. Repeat. 

TIPS:

•If shoulders round forward at bottom of contraction, you’ve gone too far. 

•If you can’t keep chest lifted throughout, drop weight. 

•Keep lats & shoulders depressed even on negative. 

•Push into feet & squeeze legs for more power/core activation. 

•If shoulders & lats raise at top, reset before next rep.

Reverse Grip Pulldown

Using one medicine ball, get into high plank position, feet & hands wider than shoulder width, Medicine ball under one hand, shoulder blades pinched together. Lower chest towards ground for 3 seconds. Pause. Push torso up in one count and roll ball to other hand. Place ball under that hand and repeat. 

TIPS:

•Don’t allow pelvis to dip to floor or butt to raise towards ceiling. Keep whole body stiff at all times, as if pressed between two planks of wood. 

•Don’t round shoulders forward at top of push up. Keep pinch in shoulder blades at all times

•Arms should never extend to the point of locking out elbows. 

•Goal is to keep pelvis and torso squared off to ground at all times. 

•Squeeze glutes, thighs, hamstrings and abdomen for core strength & support. This isn’t just for chest and triceps...it’s also a core exercise.

Alternating Medicine Ball Push-up

Superset D

Arms

Braigen Sorensen

Jenny

Best chest workout so far on Playbook 🔥

Mohammad Ben Essa

Dumbbell Chest Blaster

Back

It was exactly the start I needed. 60 yr old needing to restart a fitness plan and strength I’ve neglected. Though simple in its approach by no means easy once you’ve left yourself unchecked. Right amount of challenge where you can add or reduce the weight to match your abilities.

Arms

Community

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