Name: Playbook - Tia Blackley - GODLY ARM PUMP
Uploaded: 2023-08-21T23:15:29.183Z
Duration: 50 min
Description: GODLY ARM PUMP

This arm pump had me feeling like a T-Rex 🦖 
Starting high reps, compound movements. Then we’re slicing it up 🔥 

Slow and controlled, keep core engaged, shoulders back & retracted

High rep!! 
25 reps - choose a moderately hard weight

Elbows in front of your hips
Shoulders back
Proud chest

Supine Curls

Lying skull crushers with a twist

Slight external rotation at the end of the rep to activate outer tricep

Skull Crushers with Twist

25 rep Curls & Skulls

10 reverse grip curls then 10 supine grip curls
Followed by straight bar skill crushers. 

Push yourself on the weights!!

10 reverse grip curls then 10 supine grip curls

Keep core engaged
Chest high 
Shoulders back

Reverse & Regular Spider Curls

Use straight bar or EZ bar

- elbows extended up
- lower weight BEHIND your head, press into triceps to return to start

Barbell Incline Skull

Reverse spider curls & skulls

Slow and controlled!! Always 🙂

10 crossbody extensions and then 10 straight back extensions

For machine curls - HEAVY AND SLOW

10 crossbody extensions and then 10 straight back extensions

All on one arm then the other 🤪 SPICY

Single arm tricep extensions BOTH

- chest against the pad and arms fully extended
- grab handles medially
- curl up, keeping shoulders retracted
- SLOWLY release the weight
- back up quick

Burn them out!

Bicep curl machine

Single arm tris & Curls

Choose a moderately difficult weight while keeping good form

If you begin to lose the form - STOP

Curl to failure!!!!! 🔥🔥🔥😤

EZ Bar BURNOUT

- hinge forward with bar BEHIND your legs
- flat back, chest “high”, shoulders back
- press weight back towards your butt
- release slowly and repeat UNTIL FAILURE

- if you feel your butt is “in the way” of the bar, use dumbbells but same positioning 

🔥🔥🔥🤝

EZ Bar Tricep BURNOUT

GODLY ARM PUMP

Back and Bi’s baby

CeCe

Chest PUMP

Bruklyn

Quads of Gods 🦾

Burpees are a necessary “evil”. 😮‍💨

Full body Burn 🔥

Second time doing this workout and I love it!

Katelynn

I was fighting for my life! Definitely going to be sore 🤣. Love it!

GODLY ARM PUMP

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