Name: Playbook - Uzoma Obilor - W4/D5 Arms
Uploaded: 2022-09-01T11:28:57.291Z
Duration: 45 min
Description: W4/D5 Arms

- DB curls 4 x 8-12 reps
- Concentration curls 4 x 8-12 reps
- Hammer curls 4 x 6-12 reps
- DB reverse curls 4 x 6-12 reps
- Single arm DB french press 4 x 10-12 reps
- DB kickbacks 4 x 8-12 reps
- Diamond pushups 4 x 10-20 reps
- Bodyweight tricep extension 5 x 10-15 reps

-Sit in a chair with the back of your elbow again the inside of your knee while holding a dumbbell in your hand.
-Curl the dumbbell up to your upper chest shoulder area.
-Lower the dumbbell to arm extension and repeat.

Concentration curls

-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 with your hands together making a diamond shape between your hands.
-Lower yourself to the bottom of a pushup keeping your elbows at your sides. ( focus in on the triceps )
-Press yourself up to full arm extension.
-Repeat

Diamond pushups

-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

W4/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?

Miss Barbara

W3/D1 Legs

W3/D2 Chest

Oscar Cruz Calvillo

W3/D3 Back

W3/D4 Shoulders

W3/D5 Arms

W4/D1 Legs

W4/D2 Chest

W4/D3 Back

W4/D4 Shoulders

María José Fernández Vergara

W1/D1 Legs

W1/D2 Chest

W1/D3 Back

W1/D4 Shoulders

W1/D5 Arms

W2/D1 Legs

W2/D2 Chest

W4/D5 Arms

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