Name: Playbook - Uzoma Obilor - W1/D5 Arms
Uploaded: 2022-09-01T11:28:57.356Z
Duration: 45 min
Description: W1/D5 Arms

- DB curls 5 x 10-12 reps
- DB hammer Curls 5 x 8-12 reps
- Reverse DB curls 5 x 8-12 reps
- Single arm DB french press 5 x 10-12 reps
- Diamond pushups 4 x 10-25 reps
- Dips 4 x burnouts

-Stand with feet shoulder width apart while holding a dumbbell in your hand.
-Keeping your elbow at your side and stationary curl the dumbbell up to your shoulder.
-Lower the dumbbell back to the starting position.
-Repeat

Dumbbell curls

-Stand with feet shoulder width apart while holding a dumbbell in your hand at your side.
-Keeping your hand in a neutral position curl the dumbbell to your shoulder.
-Lower the dumbbell back to the starting position. 
-Repeat

Dumbbell hammer curls

-Stand with feet shoulder width apart while holding a dumbbell in your hand and your palm facing your body.
-Curl the dumbbell to your shoulder maintaining the reverse grip.
-Lower the dumbbell back to the starting position.
-Repeat

Dumbbell reverse curl

-Stand with feet shoulder width apart while holding a dumbbell overhead at full arm extension.
-Lower the dumbbell back behind your head so that your elbow is pointing straight up.
-Raise the dumbbell back to the starting position working the tricep.
-Repeat

Single arm dumbbell french press

-Start in a pushup position with your hands together making a diamond shape between your hands.
-Lower yourself to the bottom of a pushup keeping your elbows at your sides. ( focus in on the triceps )
-Press yourself up to full arm extension.
-Repeat

Diamond pushups

-Start on your knees with a chair on both sides of your body.
-Place your hands on the chairs and elevate yourself off the ground.
-Lower your body towards the ground by bending your elbows behind you. 
-Extend your arms raising you up away from the ground working your triceps. 
-Repeat

Dips to burnout

W1/D5 Arms

W2/D3 Back

W2/D4 Shoulders

Alexander

W2/D5 Arms

Suitable Substitute for box jump for people who have to workout in in apts?

W1/D5 Arms

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