Name: Playbook - Tyrone Woods - Arms Day-10
Uploaded: 2023-03-17T02:20:04.857Z
Duration: 70 min
Description: Arms Day-10

- With a barbell in your hands and your palms facing up
- Curl bar toward shoulders
- Lower back down slow and controlled
- overload the biceps with heavy weight for 5 reps here

Barbell curls

This superset will contain cable bar pushdowns and cable bicep curls

- Stand with a slight hinge at the , abs engaged and upper arms locked at your sides
- Press the bar down until your elbows are straight
- Bend the elbows to return to the starting position

Cable bar pushdowns

- Begin with bar underhand grip in your hands
- Curl bar up towards your shoulders
- Lower down until arms are extended

Cable curls

Superset 1

- Start with a bench at a slight incline 
- Lie back with your arms extended above your shoulders
- Bend at the elbow lowering the EZ-bar past the top of your head for a stretch 
- Extend your arms back up to starting position

Slight incline EZ-bar skull crushers

This superset will contain preacher curls and diamond pushups

- As you curl up engage your biceps
- Lower with a slow controlled movement
- Dropset this exercise by loading with heavy weight and keep dropping until failure

Machine preacher curl

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

Diamond Push-ups

Superset 2

- Start with a dumbbell in each hand
- Curl toward shoulder

Crossbody Hammer Curls

- Place your hands on the edge of the bench just outside hips
- Move forward off the bench with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back 
- Extend your arms engaging your triceps back to starting position

Bench dips

- Use a dip bar for this exercise
- Place both hands on dip bar, rise, and lock out your arms
- Position your legs so your body makes an L-shape and hold

L-sit Hold

Arms Day-10

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

Arms Day-10

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