Name: Playbook - Uzoma Obilor - Week 1/Day 5 (Arms)
Uploaded: 2022-09-01T11:28:57.066Z
Duration: 90 min
Description: Week 1/Day 5 (Arms)

Luis

John

James Davis

Aidan Cutajar

James

You’re the best bro!! My body is definitely changing!

Eddie Thomas

Just finished my first workout with your program. I enjoyed it.

Jim Collins

Cameron

Christian

This was hard!!!! But I made it through! 💪🏾

Nashon

Rickey

A whole week of burning hard work. I feel the flames🔥🔥🔥

Matt

Cara

Feeling stronger pushing my self every day !

Jesus

Christopher Zuniga

Erik

Bryan Rojo

Craig

Jeremiah

Manny

Ryck

Mike

Obed

Hard as shit... especially having to do the dips at the end...

Chris

Ivan Gardea

Very good, I struggle so hard on dips, any tips??

Beau

(BICEPS)
DB CURL (4 x 6-12 reps)
DB HAMMER CURL (4 x 4-12 reps)
REVERSE DB CURL (4 X 6-12 Reps)
MACHINE PREACHER CURLS (4 x 6-12 reps)

(TRICEPS)
DB FRENCH PRESS (4 x 4-12 reps)
DB SKULL CRUSHER (4 x 6-12 reps)
Cable EZ Bar Pushdowns (5 x 6-12 reps)
Dips (4 x burnouts)

"- To begin, stand straight with a dumbbell in each hand using a supinated grip (palms facing up). Your arms should be fully extended while your feet are shoulder width apart from each other. This is the starting position.
- While holding the upper arms stationary, curl the weights while contracting the biceps as you breathe out. Only the forearms should move. Continue the movement until your biceps are fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a second as you squeeze the muscle.
- Slowly begin to bring the dumbbells back to starting position as your breathe in.
- Repeat for the recommended amount of repetitions."

Dumbbell single arm curl

Start off standing up straight, with a dumbbell in one hand and feet flat on the floor.

Hold the dumbbell in a neutral grip with your palms facing inward, then slowly lift the dumbbell up towards your shoulder, isolating the bicep and hold for a count.

 Return back to the starting position.

 Repeat for as many reps and sets as desired.

Dumbbell single arm hammer curl

"- To begin, stand straight with a dumbbell in each hand using a pronated grip (palms facing down). Your arms should be fully extended while your feet are shoulder width apart from each other. This is the starting position.
- While holding the upper arms stationary, curl the weights while contracting the biceps as you breathe out. Only the forearms should move. Continue the movement until your biceps are fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a second as you squeeze the muscle.
- Slowly begin to bring the dumbbells back to starting position as your breathe in.
- Repeat for the recommended amount of repetitions."

Dumbbell single arm reverse curl

"- Adjust the seat to the appropriate height and make your weight selection. Place your upper arms against the pads and grasp the handles. This will be your starting position.
- Perform the movement by flexing the elbow, pulling your lower arm towards your upper arm.
- Pause at the top of the movement, and then slowly return the weight to the starting position.
- Avoid returning the weight all the way to the stops until the set is complete to keep tension on the muscles being worked."

Machine preacher curl

"- To begin, stand up with a dumbbell held in one hand. Your feet should be about shoulder width apart from each other. Now fully extend the arm with the dumbbell over your head. Tip: The small finger of your hand should be facing the ceiling and the palm of your hand should be facing forward. The dumbbell should be above your head.
- This will be your starting position.
- Keeping your upper arm close to your head (elbows in) and perpendicular to the floor, lower the resistance in a semicircular motion behind your head until your forearm touch your bicep. Tip: The upper arm should remain stationary and only the forearm should move. Breathe in as you perform this step.
- Go back to the starting position by using the triceps to raise the dumbbell. Breathe out as you perform this step.
- Repeat for the recommended amount of repetitions.
- Switch arms and repeat the exercise."

Dumbbell single arm french press

Lay down with your back on the bench and take a dumbbell in one of your hands.
Hold the dumbbell up straight in the air with your elbow facing down towards your feet.
Bend your arm at the elbow to about a 90 degree angle and lower the dumbbell down to your shoulder.
 Raise the dumbbell back up towards the ceiling and lock your arm back out.
 This completes one repetition.

Dumbbell single arm skull crusher

"- Attach a Ez bar to a high pulley and grab with an overhand grip (palms facing down) at shoulder width.
- Standing upright with the torso straight and a very small inclination forward, bring the upper arms close to your body and perpendicular to the floor. The forearms should be pointing up towards the pulley as they hold the bar. The thumbs should be higher than the small finger. This is your starting position.
- Using the triceps, bring the bar down until it touches the front of your thighs and the arms are fully extended perpendicular to the floor. The upper arms should always remain stationary next to your torso and only the forearms should move. Exhale as you perform this movement.
- After a second hold at the contracted position, bring the Ez bar slowly up to the starting point. Breathe in as you perform this step.
- Repeat for the recommended amount of repetitions."

Cable ez bar pushdowns

"- To get into the starting position, hold your body at arm's length with your arms nearly locked above the bars.
- Now, inhale and slowly lower yourself downward. Your torso should remain upright and your elbows should stay close to your body. This helps to better focus on tricep involvement. Lower yourself until there is a 90 degree angle formed between the upper arm and forearm.
- Then, exhale and push your torso back up using your triceps to bring your body back to the starting position.
- Repeat the movement for the prescribed amount of repetitions."

Week 1/Day 5 (Arms)

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