Name: Playbook - Uzoma Obilor - W2/D5 ARM DAY
Uploaded: 2024-04-09T12:13:11.166Z
Duration: 90 min
Description: W2/D5 ARM DAY

1.)Concentration Curls (4 X 8-10 reps)
2.)DB Hammer Curls (4 X 6-12 reps)
3.)EZ Bar Cable Curls (4 X 4-12 reps)
4.)EZ Bar Reverse Cable Curls (4 X 6-12 reps)
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5.)EZ Bar French Press (4 X 8–10 reps)
6.)Single Arm DB Skullcrusher (4 X 6-12 reps)
7.)Rope Pulldown (4 X 6-12 reps)
8.)EZ Bar Cable Pushdown (4 X 6-10 reps)

Concentration Curls

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

DB Hammer Curls

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

EZ Bar Cable Curls

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

Reverse EZ Bar Cable Curls

EZ Bar 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

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