ARMS

Vol 1

Before you start find out  HOW THIS PLAN WORKS

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Workout Plan

1. CABLE CURLS

CABLE REVERSE CURLS

USING YOUR CHOICE OF DUMBBELLS, PERFORM THESE TWO EXERCISES BACK TO BACK WITH NO REST

CABLE CURLS

  • Grip the straight bar with a Supine Grip
  • Squeeze the elbows close to the body as you curl up and lower down keeping the elbows slightly bent when the arm is extended
  • Brace the abdominals and avoid swinging the back

CABLE REVERSE CURLS

  • Repeat techniques as for cable curls above, but with a Pronated Grip

2. BENCH DIP

OVERHEAD EXTENSIONS

USING YOUR CHOICE OF DUMBBELLS, PERFORM THESE TWO EXERCISES BACK TO BACK WITH NO REST

BENCH DIPS

  • Position your hands shoulder-width apart on the edge of a bench

  • Straighten your legs and brace your abdominals keeping your chin up

  • Slowly lower yourself down towards the floor and then press up

  • Bend your legs to adjust difficulty as appropriate

OVERHEAD EXTENSIONS

  • Sitting on the bench hold both hands on the face of the dumbbell and lower behind the head
  • Keep your chin up and your elbows squeezed together as you extend both arms above your head
  • Brace your abdominals throughout to avoid arching your back

3. DUMBBELL PREACHER CURLS
  • Position your seat to ensure that the back of both arms is supported by the pad
  • Gripping the bar with a Supine Grip inside shoulder-width curl the bar up towards the chin
  • SLOW DOWN THE LOWERING PHASE and stop before the elbows are fully extended

4. DUMBBELL HAMMER CURLS

DOUBLE TRICEP KICKBACK

USING YOUR CHOICE OF DUMBBELLS, PERFORM THESE TWO EXERCISES BACK TO BACK WITH NO REST

TWISTING BICEP CURLS

  • Perform a bicep curl transitioning from a Neutral Grip to a Supine Grip throughout the lifting phase of the movement

DOUBLE TRICEP KICKBACK

  • Bend over keeping the back straight and neck inline with your spine
  • With the elbows tucked into the body straighten your arms behind the torso
  • Lower and repeat whilst keeping the elbows tucked into the body

5. SUSPENSION CURLS

 OVERHEAD EXTENSIONS

USING YOUR CHOICE OF DUMBBELLS, PERFORM THESE TWO EXERCISES BACK TO BACK WITH NO REST

SUSPENSION CURLS

  • Hold onto the suspension handles with a Supine Grip

  • Position your body at 45 degrees when hanging with straight arms on the handles

  • Keeping the elbows up and squeezed together, perform a bicep curl whilst maintaining a straight back and braced abdominals

SUSPENSION OVERHEAD EXTENSIONS

  • Hold onto the suspension handles with a Pronated Grip over your head
  • Position your body at 45 degrees when hanging with straight arms and facing away from the ropes
  • Bend and extend the elbows so that the handles lower and raise behind your head
  • Keep both hands together and maintain a straight back and braced abdominals throughout

6. REVERSE GRIP PUSHDOWN

TRICEP PUSHDOWN

USING A STRAIGHT BAR ATTACHED TO A CABLE PULLEY, PERFORM THESE TWO EXERCISES BACK TO BACK WITH NO REST

REVERSE GRIP PUSHDOWN

  • Grip the straight bar with a Supine Grip
  • Squeeze the elbowing close to the body as you curl up and push down keeping the elbows slightly bent when the arm is extended
  • Brace the abdominals and avoid swinging the back

TRICEP PUSHDOWN

  • REPEAT techniques as for Reverse Grip Pushdown above, but with a Pronated Grip

Now COOL DOWN

It is important to finish your workout with a cool down. This could include 5-10 minutes of descending rhythmic aerobic exercise, using your bodyweight or your choice of cardio machine.

Then don’t forget your COOL DOWN STRETCHES

TOP

WELL DONE!

Now that you’ve finished, WHAT’S NEXT…

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