Name: Playbook - Uzoma Obilor - W8/D5 ARM DAY 🌍💪🏽
Uploaded: 2022-09-01T11:28:57.488Z
Duration: 110 min
Description: W8/D5 ARM DAY 🌍💪🏽

1.)EZ Bar Curls (5 X 4-12 Reps)
2.)DB Preacher Curls (4 X 6-10 Reps)
3.)Cable Rope Hammer Curls (4 X 6-12 Reps)
4.)Reverse Cable EZ Bar Curls (4 X 6-12 Reps)
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5.)Close Grip Bench Press (5 X 6-12 Reps)
6.)Cable French Press (4 X 6-12 Reps)
7.)Rope Pulldown (4 X 6-12 Reps)
8.)Dips (4 X 12 Reps)

- Keep your elbows close to your body
- Curl the bar up towards your shoulders
- Engage your biceps as you curl
- Return to the initial position with a controlled movement

EZ Bar Curls

- Start with dumbbell in one hand and arm extended over incline bench
- Curl dumbbell up towards shoulder
- Lower until arm almost fully extended
- Work both sides

DB Preacher 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

- Keep your shoulders rolled back and your core tight
- Keep your wrists straight

Reverse EZ Bar Cable Curls

- Start by lying down with hands close together on the barbell
- Lower weight down until it taps your chest
- Extend arms straight back up

Close Grip Bench Press

- Keep your elbows close to your temples
- Bend at the elbows to lower the cable down behind your head
- Extend your arms engaging your triceps to bring the cable back up

Cable French Press

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

Rope Pulldown

- Bend at the elbows to lower down, keeping your feet forward of your body
- Keep your elbows close to your body and your torso tipped forward 
- Extend your arms engaging your chest to push up

Bodyweight dips

W8/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🌋

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 🌍💪🏽

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