Name: Playbook - Uzoma Obilor - W4/D5 ARM DAY 🌹
Uploaded: 2022-09-01T11:28:57.352Z
Duration: 100 min
Description: W4/D5 ARM DAY 🌹

1.)DB Curls (4 X 4-12 reps)
2.)EZ Bar Preacher Curls (4 X 6-10 reps)
3.)Concentration Curls (4 X 6-12 reps)
4.)Single Arm Cable Curls (4 X 6-12 reps)
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5.)DB Skullcrushers (4 X 6-12 reps)
6.)EZ Bar French Press (4 X 6-10 reps)
7.)Seated Dips (4 X 8-12 reps)
8.)Cable Rope Pulldowns (4 X 6-15 reps)

- Begin with a dumbbell in both hands
- Curl dumbbells towards your shoulders 
- Slowly lower down until arms are extended

DB Curls

- Keep your elbows on the pad
- Curl the bar up engaging your biceps
- Lower with a slow and controlled movement

EZ Bar Preacher Curls

Concentration Curls

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

Single Arm Cable Curls

- Arm extended above shoulders holding a dumbbell
- Bend at the elbow lowering the dumbbell towards your head
- Fully extend up contracting your tricep

Single Arm DB Skullcrusher

EZ Bar French Press

Dip Machine

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

Rope Pulldown

W4/D5 ARM DAY 🌹

Kemonte

W1/D1 LEG DAY 💣

Danny

yikesdarnell

Borche

W1/D2 CHEST DAY 🥷🏽

Rene

W1/D3 BACK DAY ⚔️

Matt

W1/D4 SHOULDER DAY🪨

W1/D5 ARM DAY 🌋

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 🐺

W3/D3 BACK DAY 🦅

W3/D4 SHOULDER DAY 🦍

W3/D5 ARM DAY 🐊

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

W4/D1 LEG DAY 🦣

W4/D2 CHEST DAY 🦏

W4/D3 BACK DAY 💫

W4/D4 SHOULDER DAY 🤩

🙈

W5/D1 LEG DAY 😮‍💨

W5/D2 CHEST DAY 🫡

W5/D3 BACK DAY 🥵

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

W8/D4 SHOULDER DAY🎃

W8/D5 ARM DAY 🌍💪🏽

W4/D5 ARM DAY 🌹

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