ARMS

Vol.2

Before you start find out  HOW THIS PLAN WORKS

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Workout Plan

1. DUMBBELL BICEP CURLS

DUMBBELL HAMMER CURLS

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

DUMBBELL BICEP CURLS

  • Grip the dumbbells 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

DUMBBELL HAMMER CURLS

  • REPEAT techniques as for Dumbbell Bicep Curls above, but with a Neutral Grip

2. WIDE GRIP EZ CURLS

OVERHEAD EZ EXTENSIONS

USING AN EZ BAR WITH YOUR CHOICE OF WEIGHT, PERFORM THESE TWO EXERCISES BACK TO BACK WITH NO REST

WIDE GRIP EZ CURLS

  • Grip the EZ Bar with a Supine Grip outside shoulder-width

  • 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

OVERHEAD EZ EXTENSIONS

  • Whilst standing, hold both hands close together on the EZ Bar 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. ROPE CURLS

OVERHEAD CABLE EXTENSIONS

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

ROPE CURLS

  • Grip rope with a Neutral Grip

  • Squeeze the elbows close to the body as you curl up and pull the rope apart at the top of the curl

  • Lower down keeping the elbows slightly bent when the arm is extended

  • Brace the abdominals and avoid swinging the back

OVERHEAD CABLE EXTENSIONS

  • Whilst standing, grip a rope attached to a low cable pulley and turn away from the pulley so that your arms are holding the rope behind your 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

4. INCLINE TRICEPS EXTENSIONS

DB LAZY CURLS

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

INCLINE TRICEPS EXTENSIONS

  • Lying on an inclined bench raise your elbows in front of your body to 90 degrees holding the dumbbells above your ears

  • Extend both arms and lower back above the ears keeping the elbows squeezed together throughout

DB LAZY CURLS

  • Lying on an inclined bench, hang your arms either side of the bench making sure that the dumbbells don’t touch the floor when your arms are fully extended
  • Keeping your back and head on the bench curl up to the chest
  • Lower the dumbbells to hang outside of shoulder width and ensure full extension of your elbows

5. Ez BAR TRICEP EXTENSIONS

USING AN Ez BAR or USE A STRAIGHT BARBELL AS AN ALTERNATIVE

INCLINE TRICEPS EXTENSIONS

  • Lying on a flat bench, take a narrow grip on the Ez Bar and extend your arms straight

  • Slowly lower back towards your forehead keeping the elbows squeezed together throughout

6. BAR DIPS
  • Position your hands inline with the shoulders on parallel bars
  • Lower yourself into the dip, keeping the elbows tucked in towards the torso as much as possible throughout
  • Brace your abdominals throughout and press back up to the point before the elbows lockout

IF THIS IS TOO DIFFICULT USE THE ASSISTED DIPS MACHINE

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

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WELL DONE!

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

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