Name: Playbook - Alexandria Jean Fitness - At Home Arms 7 (Strength)
Uploaded: 2023-12-11T20:06:25.838Z
Duration: 35 min
Description: At Home Arms 7 (Strength)

Sara

•set shoulder blades down
•think about driving elbows down in order to bring chin to bar
•lower with control as much as possible

Lying Lat Pulldowns

•hinge at the hips
•keep back flat by sending butt back
•engage your core
•bring both dumbbells back towards your hips
•squeeze mid back without scrunching your shoulders
•lower with control

DB Row

•keep elbows pinned to your sides
•begin curl with palms facing each other
•at the top of the rep rotate so that palms are facing upward
•slowly lower

Hammer to Reg Curl

•set feet wide in your plank for balance
•row one dumbbell back towards your hip
•alternate arms

Plank Row

•start with palm facing forward with a slight bend in your elbow
•set shoulder blade down (don't scrunch shoulder up to your ear)
•lift dumbbell out to the side with thumb facing the ceiling
•lower with control

DB Single Arm Rear Delt Fly

At Home Arms 7 (Strength)

Anna Rice

Gym Arms 1 (Endurance)

Gym Arms 3 (Endurance)

Allison

At Home Arms 1 (Endurance)

Brutal, especially the push-ups at the end!

Katrina

Gym Arms 4 (Endurance)

At Home Arms 2 (Endurance)

This one is killer, esp the up and down planks 💪🏻

At Home Arms 3 (Endurance)

Gym Arms 2 (Circuit)

This was hard - it would be great to understand an ideal ratio for the weights for each, too! I used 15s for everything and the shoulder press and chest press felt easy, the chest flies and lat raises impossible to finish 😅

All of my favorite exercises in one workout! Tried to use the form for push ups you taught me 🎊

Definitely a challenge, but a good one! Excited to add more weight next go around!

Alexandria

At Home Arms 4 (Strength)

Feeling the burn in the shoulders, but it’s a good one!

I am loving that I don’t have to think about what I’m going to do at the gym …I have a plan when I go in which maximizes workout time . Thanks Alex 😃

At Home Arms 7 (Strength)

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