Name: Playbook - Alexandria Jean Fitness - Gym Arms 4 (Endurance)
Uploaded: 2023-12-11T20:06:25.793Z
Duration: 35 min
Description: Gym Arms 4 (Endurance)

Anna Rice

Brutal, especially the push-ups at the end!

Katrina

-stand with feet hip width apart, 
-place hands just out side of shoulders, 
-engage core and press straight up over head until biceps are by your ears, 
-lower with control and repeat

Barbell OH Press

-with your elbows at your sides and palms facing each other, 
-curl dumbbells up and then press up overhead - keep your core engaged and a slight bend in your knees

Hammer Curl to Press

-modify on your knees as needed, 
-start in a plank on your hands, 
-lower one arm at a time onto your forearms, 
-then press back up onto your hands, 
-maintain plank position the entire time (do not let your butt drop or raise, keep your tailbone tucked)

High to Low Planks

Perform both exercises back to back with NO rest. Rest 35 seconds and repeat.

-set the cable just slightly higher than shoulder height, 
-hinge at the hips and engage your lats as you push the cable towards your upper thighs, 
-keep your lats engaged as you slowly return to the starting position

Cable Lat Pushdowns

-set shoulder blades down and slightly hinge upper body forward, 
-keeping elbows tight to your sides push cable down until arms are straight and triceps are engaged, 
-return to start with control

Cable Triceps Pushdowns

Superset

-set hands just outside of your rib cage,
-send elbows and shoulders backwards as you lower, 
-keep core engaged and press the ground away from you to return to starting position

Push Ups

Gym Arms 4 (Endurance)

Gym Arms 1 (Endurance)

Gym Arms 3 (Endurance)

Sara

Allison

At Home Arms 1 (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 4 (Endurance)

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