Name: Playbook - Alexandria Jean Fitness - Gym Arms 3 (Endurance)
Uploaded: 2023-12-11T20:06:25.748Z
Duration: 35 min
Description: Gym Arms 3 (Endurance)

-set your shoulder blades down and back, 
-drive your elbows down, 
-perform as many as you can to failure

Assisted Pull Ups

-sit in front of the cable, 
-set your shoulder blades down and back as you bring your elbows back to pull cable towards the top of your chest, 
-extend arms back out with control

Cable Seated Pulldowns

-lean back slightly,  
-set shoulder blades down, 
-drive elbows backwards without raising shoulders up, 
-squeeze back, 
-return to start point with control and without letting your shoulders rise towards your ears

Seated Row

-hold elbows to your sides (without letting them move backwards) as you curl,
-lower with control

Biceps Curls

-stand in a high lunge position with a flat back and your core engaged, 
-row dumbbell/kettlebell back towards your hip while engaging your back muscle

Single Arm Kettle Row

DROP SET: choose your heaviest weight and curl until your form breaks, immediately pick up the next lowest weight and continue curling until your form breaks, finally pick up the next lower weight and curl until your form breaks

-hold the dumbbell with palms facing each other,
-keeping elbows close to your body curl the dumbbell toward your shoulders 
-pause at the top then lower with control

Alternating Hammer Curls (DROP SET)

Gym Arms 3 (Endurance)

Anna Rice

Gym Arms 1 (Endurance)

Sara

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 😃

Gym Arms 3 (Endurance)

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