Name: Playbook - Tommy Newell - Arms 💪🏽
Uploaded: 2022-10-31T03:55:04.749Z
Duration: 60 min
Description: Arms 💪🏽

James Nguyen

- Keep your elbows close to your body
- Curl the bar up towards your shoulders
- Engage your biceps as you curl
- Lower to the initial position with a slow and controlled movement

EZ-bar cable bicep curls

- Begin with rope in both hands and elbows bent 90 degrees
- Extend elbows and engage triceps

Cable rope triceps extensions

Find a weight you can do skull crushers and curls with for around 10-12 reps near failure.

- Lying back with your arms extended above your shoulders
- Bend at the elbow lowering the EZ-bar toward the top of your head
- Extend your arms back up to starting position

EZ-bar skull crushers

- Keep your elbows close to your body
- Curl the bar up towards your shoulders
- Engage your biceps as you curl
- Return to the initial position with a controlled movement

EZ bar bicep curls

Superset

- 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

- Start with your working arm bent at about 90 degrees 
- Extend at your elbows pulling the cable down
- Bend the elbow and control the weight back to starting position
- Complete desired reps then repeat on the opposite side

Cable single arm tricep extension

- Support your chest against an incline bench
- Curl the dumbbells up toward your shoulders keeping your elbows pointed toward the floor
- Lower the dumbbells into a deep stretch in your biceps

Dumbbell spider curls

Arms 💪🏽

Pull workout 🏋🏽‍♂️

A busy evening at the gym, but got it done.

Great to finally find a program and app that’s easy to follow and navigate! Thanks a heap!

Daniel

Hi mate, just downloaded the app this morning and punched out a back session.
Really enjoyed it! The program helped keep me engaged and also help me maintain intensity throughout the session.
Looking forward to banging out a few more over the next few weeks.
Cheers!

Arms 💪🏽

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