Name: Playbook - Uzoma Obilor - W2/D5 Arms
Uploaded: 2022-09-01T11:28:57.148Z
Duration: 45 min
Description: W2/D5 Arms

Alexander

- Concentration curls 4x10-12 reps
- Seated DB curls 4x8-12 reps
- DB hammer curls 4x6-12 reps
- DB reverse curls 4x8-12 reps
- DB skullcrushers 4x10-12 reps
- Bodyweight skullcrushers 4x10-12 reps
- Diamond pushups 4x10-25 reps
- Dips 4xburnout

-Sit in a chair with the back of your elbow again the inside of your knee while holding a dumbbell in your hand.
-Curl the dumbbell up to your upper chest shoulder area.
-Lower the dumbbell to arm extension and repeat.

Concentration curls

-Sit in a chair while holding  dumbbell in your hand hanging at your side.
-Keeping your elbow at your side curl the dumbbell up towards your shoulder. 
-Lower the dumbbell back to the starting position. 
-Repeat.

Seated Dumbbell Curl

-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

-Lay on your back with a dumbbell in your hand at arms length above you. 
-Bend at your elbow lowering the dumbbell to the outside of your head keeping your elbow stationary.
-Extend your arm and hand back to the starting position. 
-Repeat

Dumbbell skull crushers

-Place your hands on the edge of a chair and put your body in a pushup position with hands out in front of you.
-Bend at the elbows lowering your head towards your hands and the edge of the chair. 
-Extend your arms bringing you back to the starting position.
-Repeat

Bodyweight skull crushers

-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

W2/D5 Arms

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