Name: Playbook - Uzoma Obilor - W1/D5 ARM DAY
Uploaded: 2023-06-02T22:13:39.722Z
Duration: 90 min
Description: W1/D5 ARM DAY

1.)EZ Bar Curls (4 X 6-12 reps) 
2.)DB Preacher Curls (4 X 6-10 reps)
3.)DB Hammer Curls (4 X 6-10 reps)
4.)Reverse EZ Bar Curls (4 X 8-12 reps)
5.)Rope Pulldowns (4 X 6-15 reps)
6.)V-Bar Pushdown (4 X 6-10 reps)
7.)DB Skullcrushers (4 X 6-12 reps)
8.)Dips (4 X 15 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

- Start with dumbbell in one hand and arm extended over incline bench
- Curl dumbbell up towards shoulder
- Lower until arm almost fully extended
- Work both sides

DB 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

- 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

V-Bar Pushdown

- Arm extended above shoulders holding a dumbbell
- Bend at the elbow lowering the dumbbell towards your head
- Fully extend up contracting your tricep

Single Arm DB Skullcrusher

- 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

W1/D5 ARM DAY

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