Name: Playbook - Uzoma Obilor - W3/D5 ARM DAY
Uploaded: 2024-05-01T13:39:39.109Z
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

W3/D5 ARM DAY

More workouts from Uzoma Obilor