Name: Playbook - Uzoma Obilor - W3/D5 ARM DAY 🐊
Uploaded: 2022-09-01T11:28:57.294Z
Duration: 100 min
Description: W3/D5 ARM DAY 🐊

1.)DB Curls (4 X 4-10 reps)
2.)DB Hammer Curls (4 X 6-12 reps)
3.)EZ Bad Cable Curls (4 X 6-12 reps)
4.)Cable Rope Hammer Curls (4 X 6-12 reps)
-
5.)Cable Rope Pulldowns (4 X 8-15 reps)
6.)Overhead Tricep Extension (4 X 8-12 reps)
7.)Close Grip Bench (4 X 6-10 reps)
8.)Single Arm DB French Press (4 X 6-10 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

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

EZ Bar Cable Curls

- Hold the rope with your palms facing each other - Keep your core engaged
- Engage your biceps as you curl up
- Pause at the top and lower slowly

Cable rope hammer curls

- Stay upright and don't allow for your shoulders to overpower
- Spread rope apart at the bottom for a deeper contraction

Rope Pulldown

- Keep your core tight
- Spread the rope apart at the top of the movement

Overhead Rope Tricep Extensions

- Start by lying down with hands close together on the barbell
- Lower weight down until it taps your chest
- Extend arms straight back up

Close Grip Bench Press

Single Arm DB French Press

W3/D5 ARM DAY 🐊

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yikesdarnell

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Matt

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W2/D2 CHEST DAY 🫀

W2/D3 BACK DAY 💯

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W3/D4 SHOULDER DAY 🦍

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

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W5/D1 LEG DAY 😮‍💨

W5/D2 CHEST DAY 🫡

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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

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