Name: Playbook - Trent Obermoeller - W1/D5 High Volume Arms
Uploaded: 2023-03-03T23:10:59.318Z
Duration: 70 min
Description: W1/D5 High Volume Arms

This is the second arm day for the week. This is a higher rep workout. Sets range from 12-20 reps. You should have a nice arm pump by the end of this workout.

Single Arm Crucifix Curl

Smith Machine Drag Curl

Cable curls

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

EZ-bar spider curls

- 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

- 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

- Hinge forward keeping a bend at your knee
- Holding dumbbells in each hand and arms bent to 90 degrees at your sides
- Extend your arms engaging your triceps
- Lower back to starting position

Dumbbell tricep kickbacks

- 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

W1/D5 High Volume Arms

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