Name: Playbook - Uzoma Obilor - W1/D5 Arm Workout 🦾
Uploaded: 2022-09-01T11:28:57.062Z
Duration: 75 min
Description: W1/D5 Arm Workout 🦾

does it matter the order that i do the workout?

Carlos

starting over hurts but better then quitting 💯

misha

1.)EZ Bar Curls (4 X 4-12 reps)
2.)DB Curls (4 X 4-10 reps)
3.)Rope Hammer Curls (4 X 6-12 reps)
4.)EZ Bar Skullcrushers (4 X 6-12 reps)
5.)Single Arm DB French Press (4 X 6-12 reps)
6.)Rope Pushdowns (4 X 6-12 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 bicep curls

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

Dumbbell bicep 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

- Lying back with your arms extended above your shoulders
- Bend at the elbow lowering the EZ-bar toward the top of your head
- Extend your arms back up to starting position

EZ-bar skull crushers

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 pushdown

W1/D5 Arm Workout 🦾

feels like im just starting after 7 months 🥵🥵🥵

Very challenging. I’m seconds away from crawling out of the gym.

Kemonte

You tried to kill me! Couldn’t appreciate it more! 🤣

EDDIE THOMAS

W1/D1 Leg Workout 🏋🏽‍♂️

tough with them push ups at the end 🥵🥵

By the time I got to the push-ups I had nothing left. Completely exhausted had to do push-ups from my knees.

W1/D2 Chest Workout 👊🏽

W1/D3 Back Workout 🫡

Colin

W1/D4 Shoulder Work 🔥

i hate legs😫😫😫 but  🥵🥵🔥🔥🔥

W2/D1 Leg Workout 🦵🏽

W2/D2 Chest Day 💥

W2/D3 Back Day ☀️

W2/D4 Shoulder Day ✊🏽

W2/D5 Arm Workout 🐺

Weebles wobble but they don’t fall down. 🥴

W1/D5 Arm Workout 🦾

Community

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