Name: Playbook - Uzoma Obilor - W3/D5 Arms
Uploaded: 2022-09-01T11:28:57.243Z
Duration: 45 min
Description: W3/D5 Arms

- Zottman curls 5 x 8-12 reps
- Reverse DB curls 5 x 6-12 reps
- Seated DB curls 5 x 8-12 reps
- Single arm DB french press 5 x 10-12 reps
- Bodyweight tricep extension 5 x 10-15 reps
- Bodyweight skullcrushers 5 x 8-12 reps

-Stand with feet shoulder width apart the holding a dumbbell in each hands in front op you with palms facing out.
-Curl the dumbbells towards your shoulders.
-At the top of the movement rotate your hands 180 degrees so that your palms are facing away from your body again. 
-Lower your hands slowly towards the starting position. 
-Rotate your hands again and repeat.

Zottman 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

-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 overhead at full arm extension.
-Lower the dumbbell back behind your head so that your elbow is pointing straight up.
-Raise the dumbbell back to the starting position working the tricep.
-Repeat

Single arm dumbbell french press

-Start in a pushup position.
-Slightly hinge back on your toes and lower your body down onto your elbows so that you are in an elbow plank position at the bottom. 
-Extend your arms bringing you back up onto your hands and in to the starting position. 
-Repeat

Bodyweight tricep extension

-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

W3/D5 Arms

W2/D3 Back

W2/D4 Shoulders

Alexander

W2/D5 Arms

Suitable Substitute for box jump for people who have to workout in in apts?

W3/D5 Arms

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