Name: Playbook - Uzoma Obilor - W4/D5 ARM DAY
Uploaded: 2024-05-01T13:39:49.332Z
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

W4/D5 ARM DAY

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