Name: Playbook - Uzoma Obilor - W1/D5 ARM DAY
Uploaded: 2024-04-09T12:10:32.048Z
Duration: 90 min
Description: W1/D5 ARM DAY

1.)DB Curls (4 X 6-12 reps)
2.)Machine Preacher Curls (4 X 8-12 reps)
3.)Cable Rope Hammer Curls (4 X 6-15 reps)
4.)Reverse DB Curls (4 X 8-10 reps)
5.)Close Grip Bench Press (5 X 6-12 reps)
6.)Single Arm DB French Press (5 X 6-12 reps)
7.)Rope Pulldowns (5 X 6-15 reps)

- Begin with a dumbbell in both hands
- Curl dumbbells towards your shoulders 
- Slowly lower down until arms are extended

DB 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 rope with your palms facing each other - Keep your core engaged
- Engage your biceps as you curl up
- Pause at the top and lower slowly

Cable rope hammer curls

Reverse DB 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

Single Arm DB French Press

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

Rope Pulldown

W1/D5 ARM DAY

W1/D5 ARM DAY

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