Name: Playbook - Arev @endicci - DAY 20
Uploaded: 2022-10-01T14:56:01.490Z
Duration: 65 min
Description: DAY 20

Gracie 

- Hold the bar with your palms facing up
- Keep your back in a neutral position bracing your core
- Lean over at a 90 degree angle, or less if your hamstring ability doesn’t allow it
- Pull the barbell up and towards your belly button
- Pause at the top and lower with a controlled motion

Underhand Barbell Row

- Lower the barbell to the top of your chest
- Slowly raise the bar and keeping it close your body (don’t raise the bar out in front of you, imagine it going up and above your head) 
- Lower with a slow controlled motion

Standing OH Barbell Press

- Keep your elbows close to your body
- Curl the bar up towards your shoulders
- Engage your biceps as you curl
- Return to the initial position with a controlled movement

EZ bar bicep curls

- Begin in a push up position with hands wide
- Lower body down to the ground
- Push through your arms to rise back up

Wide push up

Huge Upper Circuit

- Make sure your elbows are pulled back behind your shoulder and kept there the entire way
- Pull the handle up and curl the weight

Single Arm Cable Curl

- Keep the cable behind your head
- Keep the elbow in fixed position as you lower the cable handle 
- Extend your arm and pull the cable away from your opposite shoulder and in line with your elbow

Single Arm Tricep Cable Extension

- Hold onto a rig and lean away with a cable attachment in your free hand 
- Raise the cable laterally up to head height 
- Lower the cable 
* Work both sides

Leaning Cable lateral raise

Cable Circuit

- A slight arch in the upper back can help with this motion
- Drop your shoulders and pull the bar towards the top of your chest
- Pull your elbows down and towards each other

Lat Pulldown

- With back supported hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position
- Bring elbows in slightly from 90 degrees

Dumbbell seated shoulder press

DAY 20

Alyxandra

Shae

Izabell

DAY 1

Nice intense workout but I can’t even do the bar for the preacher curls how am I supposed to drop weight 😭😭

Huma Aziz

Linda

DAY 2

My confidence in upper body strength is growing thank you so much sis you don’t realize how much you help us 🫶🏽

Jasmine Schaeffer

Alicia

DAY 3

Was fan freaking tastic let me TEELLL YOU

Erisa Adams

Leslie

DAY 4

what the efffff was that I was dead ☠️

Halli

Alex

DAY 6

Jessica

Last exercise felt weird so I had to find an alternative

Sohini

Faisal Zidane

DAY 7

DAY 8

Adamaris

Literally falling in love with arm day because of your program!! You have no idea 🥰🥰

DAY 9

My arms were so sore I almost flew off the treadmill

Cara

Add alternative workouts in case benches or machines are taken 😊

Sarai

DAY 10

Great workout! I would have added a bulgarian split squat.

Rubi

Cristal Altamirano

DAY 11

Frida

I had to finish early because my gym gets packed and EVERY machine I needed was used lol

DAY 20

Community

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