Name: Playbook - Uzoma Obilor - W2/D5 ARM DAY 💣
Uploaded: 2022-09-01T11:28:57.245Z
Duration: 90 min
Description: W2/D5 ARM DAY 💣

1.)EZ Bar Cable Curls (5 X 4-12 reps)
2.)Inclined DB Curls (4 X 4-15 reps)
3.)DB Hammer Curls (4 X 5-12 reps)
4.)Reverse EZ Bar Curls (4 X 6-12 reps)
-
1.)Single Arm DB French Press (4 X 4-12 reps)
2.)DB Skullcrushers (4 X 6-10 reps)
3.)Cable Rope Pulldowns (4 X 8-15 reps)
4.)Cable EZ Bar Pushdown (4 X 6-10 reps)

- Engage your biceps as you curl up
- Keep your core engaged
- Pause at the top and lower slowly

EZ Bar Cable Curls

- From an incline position 
- Curl dumbbells up towards your shoulders 
- Keep elbows pointed to the floor
- Lower slowly back to starting position

Inclined DB Curls

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

DB Hammer Curls

- Keep your shoulders rolled back and your core tight
- Keep your wrists straight

Reverse EZ Bar Cable Curls

Single Arm DB French Press

- 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

- 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

Cable EZ Bar Pushdown

W2/D5 ARM DAY 💣

Kemonte

W1/D1 LEG DAY 💣

Danny

yikesdarnell

Borche

W1/D2 CHEST DAY 🥷🏽

Rene

W1/D3 BACK DAY ⚔️

Matt

W1/D4 SHOULDER DAY🪨

W1/D5 ARM DAY 🌋

W2/D1 LEG DAY 🧨

W2/D2 CHEST DAY 🫀

W2/D3 BACK DAY 💯

W2/D4 SHOULDER DAY☄️

W3/D1 LEG DAY 🐻

W3/D2 CHEST DAY 🐺

W3/D3 BACK DAY 🦅

W3/D4 SHOULDER DAY 🦍

W3/D5 ARM DAY 🐊

Don’t take a week off and try to come back and do this workout 🥵

W4/D1 LEG DAY 🦣

W4/D2 CHEST DAY 🦏

W4/D3 BACK DAY 💫

W4/D4 SHOULDER DAY 🤩

W4/D5 ARM DAY 🌹

🙈

W5/D1 LEG DAY 😮‍💨

W5/D2 CHEST DAY 🫡

W5/D3 BACK DAY 🥵

W5/D4 SHOULDER DAY 🤑

W5/D5 ARM DAY 😤

W6/D1 LEG DAY ✊🏽

W6/D2 CHEST DAY 🤟🏽

W6/D3 BACK DAY 🦣

W6/D4 SHOULDER DAY🪨

W6/D5 ARM DAY 🐍

W7/D1 LEG DAY 🦬

W7/D2 CHEST DAY ☄️

W7/D3 BACK DAY 🌪

W7/D4 SHOULDER DAY🌋

W7/D5 ARM DAY 🥐

W8/D1 LEG DAY 🏋🏽‍♂️

W8/D2 CHEST DAY 🚀

W8/D3 BACK DAY ⚓️

Pedro

W8/D4 SHOULDER DAY🎃

W8/D5 ARM DAY 🌍💪🏽

W2/D5 ARM DAY 💣

More workouts from Uzoma Obilor