Name: Playbook - Tay Marsh - Arm Day
Uploaded: 2022-12-04T18:23:01.692Z
Duration: 60 min
Description: Arm Day

Love it! Got my arms burning 🔥. Good stuff.

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Complete the warm up on the “warmup” tab.

Exercise 1: Hammer Curl
Exercise 2: 1.5 Barbell Curl 
Exercise 3: Alternate Dumbbell Curl
Exercise 4a: Dumbbell Lying Tricep Extension 
Exercise 4b: Close Dumbbell Press
Exercise 5: Dumbbell Tricep Pullover

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

Hammer Curl

1.5 Barbell Curl

- 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 dumbbell curls

- Lie back and raise the dumbbells above your head using a neutral grip, palms facing each other. 
- Bending at the elbows and keeping your upper arms set, lower the dumbbells until they are about level with your ears. 
- Squeeze your triceps and raise the dumbbells back to the starting position.

Dumbbell Lying Triceps Extension

- Lie flat on the bench.  
- Squeeze both dumbbells together and extend your arms. 
- Lower the dumbbells by bending your elbows while squeezing them together. 
 - Keep your elbows close to your sides to target the triceps.

Close Dumbbell Press

Superset

- Lie on the bench with your knees bent and feet flat on the ground. 
- Take your dumbbell and hold it so that the palms of your hands are facing up.
- Extend the arms over your head and then move them behind your head to lower the weight towards the floor. 
- Engage your triceps and bring back to starting position

Arm Day

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