Name: Playbook - Tyrone Woods - Arm Day-3
Uploaded: 2023-03-17T02:20:04.818Z
Duration: 60 min
Description: Arm Day-3

This arm workout will include mostly supersets to get that arm pump!

This will be a superset of preacher curls and hammer curls

- 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 and back down  
- Switch arms and repeat
- 10 reps per arm

Alternating hammer curls

Superset 1

This superset will contain tricep rope pushdowns and diamond push-ups

- 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

- Form a diamond with your hands in line with your chest
- Keep your core tight and body straight

Diamond Push-ups

Superset 2

This superset will contain spyder curls and barbell curls

- Support your chest against an incline bench
- Curl the dumbbell up toward your shoulders 
- Lower the dumbbell into a deep stretch in your biceps

Single Dumbbell spider curls

- Begin with a barbell with shoulder width grip
- Curl barbell towards your shoulders 
- Lower the barbell and repeat

Barbell bicep curls

Superset 3

This superset will contain barbell skull crushers and dumbbell tricep extensions

- 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

EZ-bar skull crushers

- Starr with dumbbell over your head
- Bend at the elbows to lower dumbbell down behind your head
- Extend your arms engaging your triceps to bring the dumbbell back up
-# of reps is per arm

Dumbbell overhead tricep extension

Superset 4

- 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

Arm Day-3

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

Arm Day-3

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