Name: Playbook - Tyler Valenzia - Arms
Uploaded: 2022-05-19T17:21:16.492Z
Duration: 45 min
Description: Arms

Sebastian

Michael

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

Maria Masis

Perfect workout 🏋️‍♀️.... Thanks  Valenzia .... You are the best ..

Awesome workout after a long day ... Even my family from Juicy is working out 🏋️‍♀️... Thanks Valenzia ... Tons of Xoxox and Gratitude.. Night 🏋️‍♀️

Awesome work out  .. I love it ❤️Anytime day or night ... Thanks again 🍓

Obyed

Aaron

Biceps:
- Barbell Curls 4x12
- Alternating Dumbbell Curls 4x12 each
- Machine Preacher Curls 3 sets of 4 drops sets go to failure each set. First set should be at least 12+ reps till failure.

Triceps:
- Rope Extensions 4x12
- Dip Machine 4x12
- Underhand Tricep Extensions 3 sets of 4 drop sets till failure 12+ reps till failure on first set

Forearms:
Superset
- Reverse Curls 4x12-15 
- Behind the back barbell wrist curls 4x12-15

- With a barbell in your hands and your palms facing up
- Curl bar toward shoulders
- Lower back down slow and controlled

Barbell bicep curls

- Seated on a bench
- Alternately curl the dumbbells up engaging your biceps
- Lower with a controlled motion

Alternating DB curls

- Keep your the back of your arms pressed against the pad 
- Curl the handles up toward your shoulders engaging your biceps
- Lower with a slow controlled movement off

Machine preacher curl

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

Cable rope triceps extensions

- Keep your chest against the pad
- Press the handles down engaging your triceps
- Bend your elbows to return to starting position

Dip machine

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

Reverse grip tricep extension

- Hold the bar with reverse grip
- Engage your biceps as you curl the bar towards your shoulder
- Lower under control to starting position

Reverse grip curl

- Hold the bar directly behind you
- Curl the bar upward engaging your forearms as you curl
- Release the bar back down to your finger tips

Arms

Community

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