Name: Playbook - Uzoma Obilor - W6/D5 ARM DAY 🐍
Uploaded: 2022-09-01T11:28:57.420Z
Duration: 120 min
Description: W6/D5 ARM DAY 🐍

1.)Machine Preacher Curls (5 X 4-12 Reps)
2.)Inclined DB Curls (4 X 6-15 Reps)
3.)Concentration Curls (4 X 6-10 Reps)
4.)Reverse DB Curls (4 X 6-10 Reps)
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5.)Rope Pulldowns (4 X 6-12 Reps)
6.)Cable EZ Bar Pushdown (4 X 6-15 Reps)
7.)DB Kickback (4 X 8-10 Reps)
8.)DB French Press (2 Hands) (4 X 10 Reps)

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

Machine Preacher Curls

- From an incline position 
- Curl dumbbells up towards your shoulders 
- Keep elbows pointed to the floor
- Lower slowly back to starting position

Inclined DB Curls

Concentration Curls

Reverse DB 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

- Hinge forward keeping a bend at your knee
- Holding dumbbells in each hand and arms bent to 90 degrees at your sides
- Extend your arms engaging your triceps
- Lower back to starting position

DB Kickback

DB French Press (2 Hands)

W6/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 🤩

W4/D5 ARM 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🪨

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 🌍💪🏽

W6/D5 ARM DAY 🐍

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