Name: Playbook - Tommy Newell - W2/D5 Arms
Uploaded: 2022-08-22T07:20:38.186Z
Duration: 60 min
Description: W2/D5 Arms

Jordan 

- 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

- Stand tall, abs engaged and upper arms locked at your sides
- Press the V-bar down until your elbows are straight
- Bend the elbows to return to the starting position

V-bar tricep extension

- 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 seated

- Start with your arms extended above your shoulders and a dumbbell in each hand
- Bend at the elbows lowering one dumbbell towards the top of your head
- Fully extend your arm back up contracting your triceps and lower the opposite dumbbell 
- Alternating back and forth

Dumbbell alt. skull crushers

Superset

- 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

- Grip handles with your palms up, arms out to a T
- Bend at the elbows curling the handles in toward your head and shoulders
- Slowly extend back to starting position

Dual cable curls

Plate curl

- Place your hands on the front edge of the bench just outside hips
- Move forward off the bench with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back 
- Extend your arms engaging your triceps back to starting position

Bench dips (triceps)

W2/D5 Arms

James Nguyen

Dustin

Nice routine and I can actually finish it in the described time.

Jesse

W1/D1 Back

Excellent mate 🏴󠁧󠁢󠁳󠁣󠁴󠁿

Mark

Samuel

W1/D2 Chest

W1/D3 Legs

W1/D4 Shoulders

Been doing Tommy’s training since release date and the training content is unreal.

W2/D5 Arms

Community

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