Name: Playbook - Alexandria Jean Fitness - Gym Arms 7 (Strength)
Uploaded: 2023-12-11T20:06:25.848Z
Duration: 35 min
Description: Gym Arms 7 (Strength)

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

Assisted Pull Ups

•set hands outside shoulder width apart
•lean back slightly
•set shoulder blades down
•drive elbows down until bar reaches your chest
•return to start point with control

Lat Pulldowns

•set hands shoulder width apart with palms facing you
•lean back slightly
•set shoulder blades down
•drive elbows down to your sides until bar reaches your chest
•return to start point with control and without letting your shoulders rise

Supinated Pulldowns

Superset

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

Seated Row

•hold one dumbbell at 90 degrees (don't let elbow creep backwards behind you or you'll lose tension)
•curl with other dumbbell keeping elow pinned to side

Iso Hold Curls

Gym Arms 7 (Strength)

Anna Rice

Gym Arms 1 (Endurance)

Gym Arms 3 (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 7 (Strength)

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