Name: Playbook - Tyler Valenzia - Arm Workout
Uploaded: 2022-11-29T23:26:57.767Z
Duration: 90 min
Description: Arm Workout

- Keep your elbows on the pad
- Curl the handles up engaging your biceps
- Lower with a slow and controlled movement

Machine preacher 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 your palms facing each other
- Curl the dumbbells up engaging your bicep as you curl
- Lower down with control

Dumbbell hammer curls

- 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

- Start with your working arm bent at about 45 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

Underhand Cable single arm tricep extension

- Keeping shoulders back
- Extend both arms out and back using your triceps

2 arm cable crossover extensions

- Keep your elbows close to your body
- Come down until your arms are at about 90 degrees
- Push through your hands extending your engaging your triceps to come up

Weighted dips

- Begin with your back to the cable and hand overhead, elbow close to temple and bent to 90 degrees
- Pull the rope forward until your elbow is straight
- Slowly bend your elbow returning to starting position

Cable rope overhead tricep extension - low pulley

Arm Workout

Sebastian

Michael

I have an ankle fracture ..It’s healed awesome ..and doing your workout is really  good for me .. Thx Valenzia

Arm Workout

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