Name: Playbook - Uzoma Obilor - W7/D5 ARM DAY 🥐
Uploaded: 2022-09-01T11:28:57.456Z
Duration: 110 min
Description: W7/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

Rope Pulldown

W7/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🪨

W6/D5 ARM DAY 🐍

W7/D1 LEG DAY 🦬

W7/D2 CHEST DAY ☄️

W7/D3 BACK DAY 🌪

W7/D4 SHOULDER DAY🌋

W8/D1 LEG DAY 🏋🏽‍♂️

W8/D2 CHEST DAY 🚀

W8/D3 BACK DAY ⚓️

Pedro

W8/D4 SHOULDER DAY🎃

W8/D5 ARM DAY 🌍💪🏽

W7/D5 ARM DAY 🥐

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