Name: Playbook - Uzoma Obilor - W4/D5 ARM DAY ☄️
Uploaded: 2022-09-01T11:28:57.354Z
Duration: 90 min
Description: W4/D5 ARM DAY ☄️

1.)DB Hammer Curls (5 X 4-12 reps)
2.)Concentration Curls (5 X 6-12 reps)
3.)EZ Bar Curls (5 X 4-12 reps)
4.)Rope Pulldowns (5 X 6-15 reps)
5.)Cable EZ Bar Pushdown (5 X 6-12 reps)
6.)Close Grip Bench Press (6 X 4-12 reps)

- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your bicep as you curl

DB Hammer Curls

- Place the back of your arm on your inner thigh
- Arm starts extended holding the dumbbell off the floor
- Slowly curl the weight up pause at the top squeezing your bicep
- Slowly lower weight back to the starting position
- Do all reps on one arm before switching

Concentration curl

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

EZ Bar Cable Curls

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

Rope Pulldown

- 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

Cable EZ Bar Pushdown

- 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

W4/D5 ARM DAY ☄️

Alex Febles

Loved this leg day challenging but to the point no fluff. 🔥🔥🔥 appreciate the breakdown of sets and added timer.

Lawrence

That backdown set of 20 was CRAZY 😮‍💨😮‍💨😮‍💨…but we powered thru!!! 💪🏾💪🏾💪🏾

Derek

W1/D1 LEG DAY 🔥

EDDIE THOMAS

misha

W1/D2 CHEST DAY 😤

W1/D3 BACK DAY 🦍

Military press
95/115/115/115/115

Db lat raise
20/20/30/30/30

Front delt raise
45/45/45/45

Do not have a shoulder press machine. 
Bent over rear delt raises
20x 4 sets 10lbs

Julian

W1/D4 SHOULDER DAY🪨

W1/D5 ARM DAY 💪🏽

🔥🔥🔥 great leg day very efficient legs feeling it 👌🏾

W2/D1 LEG DAY 🦵🏽

W2/D2 CHEST DAY 💥

W2/D3 BACK DAY 🦁

W2/D4 SHOULDER DAY⛰

W2/D5 ARM DAY 🫡

W3/D1 LEG DAY 🦖

W3/D2 CHEST DAY 👍🏽

Amazing work 🔥 glad I invested in your plan

W3/D3 BACK DAY 🦅

Luis2720

Needed that shoulder work. 10/10 💪🏾

W3/D4 SHOULDER DAY🐅

W3/D5 ARM DAY ⚡️

W4/D1 LEG DAY 🤟🏽

W4/D2 CHEST DAY 😎

W4/D3 BACK DAY ✈️

W4/D4 SHOULDER DAY🏋🏽‍♂️

W5/D1 LEG DAY 🐲

This one was deceiving. I didn’t think I was doing much much the DOMS is saying otherwise.

Legacy

W5/D2 CHEST DAY 🦏

W5/D3 BACK DAY 👊🏽

W5/D4 SHOULDER DAY🐆

Love the workouts seeing results keep ‘em coming

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 🥩

W8/D4 SHOULDER DAY🌪

W8/D5 ARM DAY ⭐️

W9/D1 LEG DAY 🐎

W9/D2 CHEST DAY 🦬

Bent over rows after deadlifts feels dangerous for a beginner. 

That RIPPED me up.

W4/D5 ARM DAY ☄️

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