Name: Playbook - Tyrone Woods - Arm Day- 23
Uploaded: 2023-03-17T02:20:04.953Z
Duration: 120 min
Description: Arm Day- 23

Do the regular tricep extensions first then burnout until failure with the over head extension

- Do this exercise then finish with the superset 
- Begin with rope in both hands and elbows bent 90 degrees
- Extend elbows and engage triceps
- If rope isn’t high enough bend knees slightly

Cable rope triceps extensions

- Keep the rope together the whole movement

Overhead rope tricep extensions

Rope Extension Superset

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

Ez bar preacher curl

- Put bench at a slight incline
- Start with your arms extended above your shoulders and a dumbbell in each hand
- Bend at the elbows lowering the dumbbells towards the top of your head 
- Fully extend your arms back up contracting your triceps
- Dropset the weight after complete the reps

Dumbbell skull crushers (Dropset)

- From an incline position 
- Curl dumbbells up towards your shoulders 
- Keep elbows pointed to the floor and behind your torso
- Lower slowly back to starting position
-Do this until failure and immediately move into incline hammer curls

Dumbbell incline curls

- In the same position as the incline curls, hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your bicep as you curl
-Max out until failure

Incline hammer curls

Incline curl superset

- Use a v-bar attachment and proceed with curls as you would for normal cable curls

V-Bar Cable Curls

- Holding the cable in front of you with your elbow bent to 90 degrees
- Extend your elbow engaging your tricep, pulling the cable across your body
- Bend at the elbow to return to starting position 
- reps per arm

Cable crossbody tricep extension

- Bend at the elbows to lower down
- Keep your elbows close to your body and your torso tipped forward 
- Extend your arms engaging your triceps to push

Bodyweight dips

- Aim for 200 calories
- Increase speed and intensity as comfortable

Arm Day- 23

Andrew

The back is absolutely fried🔥🔥Great workout🤟

Mason

Hardcore back day. Amazing pump throughout.

Back Day-1

Chest is currently cramping up from this workout

Tyrone Woods

Chest Day-2

Arm Day- 23

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