Name: Playbook - Uzoma Obilor - W2/D5 ARM DAY
Uploaded: 2024-04-09T12:10:42.298Z
Duration: 90 min
Description: W2/D5 ARM DAY

1.)DB Curls (4 X 8-12 reps)
2.)DB Hammer Curls (4 X 4-12 reps)
3.)Reverse DB Curls (4 X 6-10 reps)
4.)Cable EZ Bar Curls (4 X 6-12 reps)
-
1.)Rope Pulldowns (4 X 8-12 reps)
2.)Cable EZ Bar Pushdown (4 X 4-12 reps)
3.)DB Kickbacks (4 X 10 reps)
4.)Machine Dips (4 X 8-15 reps)

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

DB Curls

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

DB Hammer Curls

Reverse DB Curls

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

EZ Bar Cable 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

Cable EZ Bar Pushdown

- Hinge forward keeping a bend at your knee
- Holding dumbbells in each hand and arms bent to 90 degrees at your sides
- Extend your arms engaging your triceps
- Lower back to starting position

DB Kickback

Dip Machine

W2/D5 ARM DAY

More workouts from Uzoma Obilor