Name: Playbook - Uzoma Obilor - W3/D5 ARM DAY 🤩
Uploaded: 2022-12-01T17:27:51.640Z
Duration: 90 min
Description: W3/D5 ARM DAY 🤩

1.)EZ Bar Curls (4 X 4-12 reps)
2.)Inclined DB Curls (4 X 8-15 reps)
3.)Rope Cable Hammer Curls (4 X 6-12 reps)
4.)Reverse EZ Bar Curls (4 X 4-10 reps)
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5.)Machine Seated Dips (4 X 8-15 reps)
6.)EZ Bar French Press (4 X 6-10 reps)
7.)V-Bar Pushdown (4 X 6-12 reps)
8.)Cable French Press (4 X 6-12 reps)

- Keep your elbows close to your body
- Curl the bar up towards your shoulders
- Engage your biceps as you curl
- Return to the initial position with a controlled movement

EZ Bar 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 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

- Hold the bar with reverse grip
- Engage your biceps as you curl bar towards your shoulder
- Lower under control to starting position

Reverse EZ Bar Curls

Dip Machine

EZ Bar French Press

- 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

V-Bar Pushdown

- Keep your elbows close to your temples
- Bend at the elbows to lower the cable down behind your head
- Extend your arms engaging your triceps to bring the cable back up

W3/D5 ARM DAY 🤩

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