Name: Playbook - Uzoma Obilor - W1/D5 ARM DAY 🌋
Uploaded: 2022-09-01T11:28:57.165Z
Duration: 120 min
Description: W1/D5 ARM DAY 🌋

1.)EZ Bar Curls (4 X 6-12 reps)
2.)Machine Preacher Curls (4 X 6-12 reps)
3.)DB Hammer Curls (4 X 8-12 reps)
4.)Reverse EZ Bar Curls (4 X 8-10 reps)
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5.)Close Grip Bench Press (4 X 6-12 reps)
2.)Dips (4 X 12-15 reps)
3.)Cable Rope Pulldown (4 X 6-15 reps)
4.)V-Bar Pushdown (4 X 6-10 reps)

- Keep your elbows close to your body
- Curl the bar up towards your shoulders
- Engage your biceps as you curl
- Return to the initial position with a controlled movement

EZ Bar Curls

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

Machine Preacher Curls

- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your bicep as you curl

DB Hammer Curls

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

Reverse EZ Bar Curls

- 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

- Bend at the elbows to lower down, keeping your feet forward of your body
- Keep your elbows close to your body and your torso tipped forward 
- Extend your arms engaging your chest to push up

Bodyweight dips

- Stay upright and don't allow for your shoulders to overpower
- Spread rope apart at the bottom for a deeper contraction

Rope Pulldown

- Stand tall, 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

W1/D5 ARM DAY 🌋

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