Name: Playbook - Uzoma Obilor - W4/D5 ARM DAY 🥐
Uploaded: 2022-12-01T17:27:40.238Z
Duration: 110 min
Description: W4/D5 ARM DAY 🥐

1.)EZ Bar Cable Curls (5 X 4-12 Reps)
2.)Rope Hammer Curls (4 X 6-12 Reps)
3.)Reverse DB Curls (4 X 6-10 Reps)
4.)DB Curls (4 X 4-10 Reps)
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5.)EZ Bar French Press (5 X 6-10 Reps)
6.)Single Arm DB Skullcrusher (4 X 6-12 Reps)
7.)V Bar Pushdown (4 X 6-10 Reps)
8.)Rope Pulldowns (4 X 6-12 Reps)

- 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

Reverse DB Curls

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

DB Curls

EZ Bar French Press

- 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

- 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

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

W4/D5 ARM DAY 🥐

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