Name: Playbook - Zone 247 - W1/D5 Arm Day
Uploaded: 2023-11-24T10:33:22.038Z
Duration: 60 min
Description: W1/D5 Arm Day

Define your arms with this effective workout. Kick off with bicep curls to build strength, incorporate tricep dips and pushdowns for balanced development. Mix in hammer curls and tricep kickback for variety. Complete your session with forearm exercises and stretching for sculpted, toned arms that stand out.

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

Cable Tricep Pull-down

- Begin with your back to the to cable and hands over head, elbows bent 90 degrees
- Pull rope cable so that elbows are straight, slowly return to start

Cable rope overhead triceps extensions

- Curl the dumbbells up
- Lower them back to the starting position

Dumbbell curls (w/arm blaster)

- As you curl up engage your biceps
- Lower with a slow controlled movement

Machine preacher curl

- 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

W1/D5 Arm Day

W1/D1 Leg Day

Dasmine

W1/D2 Chest Day

W1/D3 Back Day

W1/D4 Chest & Shoulder Day

W1/D6 Cardio (Optional)

W2/D1 Leg Day

W2/D2 Chest Day

W2/D3 Back Day

W2/D4 Chest & Shoulder Day

W2/D5 Arm Day

W2/D6 Cardio (Optional)

W3/D1 Leg Day

W3/D2 Chest Day

W3/D3 Back Day

W3/D4 Chest & Shoulder Day

W3/D5 Arm Day

W3/D6 Cardio (Optional)

W4/D1 Leg Day

W4/D2 Chest Day

W4/D3 Back Day

W4/D4 Chest & Shoulder Day

W4/D5 Arm Day

W4/D6 Cardio (Optional)

W1/D5 Arm Day

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