Name: Playbook - Uzoma Obilor - Week 3/ Day 5 (Arms)
Uploaded: 2022-09-01T11:28:57.287Z
Duration: 90 min
Description: Week 3/ Day 5 (Arms)

Drea

Got me feelin like Winter Swoldier out here 🦾

Brandon

(BICEPS)
INCLINED DB CURL (4 X 6-15 REPS)
CONCENTRATION CURLS (4 X 6-12 REPS)
REVERSE DB CURLS (4 X 6-12 REPS)
MACHINE PREACHER CURLS (4 X 4-12 REPS)

(TRICEPS)
MACHINE DIPS (4 X 6-15 REPS)
DB SKULLCRUSHERS (4 X 6-12 REPS)
ROPE PULLDOWNS (4 X 6-12 REPS)
DIPS (4 X BURNOUTS)

"- Sit back on an incline bench with a dumbbell in each hand held at arms length. Keep your elbows close to your torso and rotate the palms of your hands until they are facing forward. This will be your starting position.
- While holding the upper arm stationary, curl the weights forward 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.
- Slowly begin to bring the dumbbells back to starting position as your breathe in.
- Repeat for the recommended amount of repetitions."

Dumbbell incline curl

"- Sit down on a flat bench with one dumbbell in front of you between your legs. Your legs should be spread with your knees bent and feet on the floor.
- Use your right arm to pick the dumbbell up. Place the back of your right upper arm on the top of your inner right thigh. Rotate the palm of your hand until it is facing forward away from your thigh. Tip: Your arm should be extended and the dumbbell should be above the floor. This will be your starting position.
- While holding the upper arm stationary, curl the weights forward 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. Tip: At the top of the movement make sure that the little finger of your arm is higher than your thumb. This guarantees a good contraction. Hold the contracted position for a second as you squeeze the biceps.
- Slowly begin to bring the dumbbells back to starting position as your bre

Concentration curls

"- 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

"- Sit securely in a dip machine, select the weight and firmly grasp the handles.
- Now keep your elbows in at your sides in order to place emphasis on the triceps. The elbows should be bent at a 90 degree angle.
- As you contract the triceps, extend your arms downwards as you exhale. Tip: At the bottom of the movement, focus on keeping a little bend in your arms to keep tension on the triceps muscle.
- Now slowly let your arms come back up to the starting position as you inhale.
- Repeat for the recommended amount of repetitions."

Machine dips

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 rope attachment to a high pulley and grab with a neutral grip (palms facing each other).
- 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 rope with the palms facing each other. This is your starting position.
- Using the triceps, bring the rope down as you bring each side of the rope to the side of your thighs. At the end of the movement the arms are fully extended and 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 holding for a second, at the contracted position, bring the rope slowly up to the starting point. Breathe in as you perform this step.
- Repeat for the recommended amount of repetitions."

Cable rope 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."

Dips

Week 3/ Day 5 (Arms)

Logan

I don’t have a hack squat machine at my gym but I made up for it with 1000 skips instead 🤙🏼

Jimi

Mikal

Week 1/ Day 1 (Legs)

Week 1/ Day 2 (Chest)

Week 1/ Day 3 (Back)

Lawrence

Week 1/ Day 4 (Shoulders)

Nashon

Jesus

It was good. It would be nice if you would add some calf’s on leg day as well. Thanks.

Week 3/ Day 5 (Arms)

Community

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