Name: Playbook - Tyrone Woods - Arms Day- 17
Uploaded: 2023-03-17T02:20:04.906Z
Duration: 120 min
Description: Arms Day- 17

- start with the dumbbells hammer grip style with your palms toward leg
- Curl the dumbbells up twisting it, engaging your bicep 
- Lower with a controlled motion

dumbbell curls

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
- reps per arm

Alternating hammer curls

Superset 1

- 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

- Grab the bar with your palms facing you 
- Lean forward slightly, keeping your chest up
- Curl bar behind your head
- Pause and return to the starting position

Cable curls (Lat pull station)

- Start by lying down with hands close together on the barbell
- Lower weight down until it taps your chest
- Extend arms straight back up

Close grip bench press

- Start with dumbbell over your head
- Lower until you feel a good stretch
- Use triceps to extend weight back over your head

Seated dumbbell overhead extension

- 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

- Start in a kneeling position with an underhand grip
- Pull the bar down until your elbows are straight
- Bend the elbows to return to the starting position

Kneeling Reverse Grip Cable Extension

- Hanging from the bar, keeping your legs extended 
- Raise up while keeping your core tight to form an “L” with your body
- Lower legs back down
- If you can’t keep legs straight, bend knees 90 degrees

Hanging leg raises

- Grasp the handles at shoulder height
- Tighten the abdominals and contract
- Pause briefly and then repeat

Machine crunches

Abs Circuit

Arms Day- 17

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

Arms Day- 17

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