Name: Playbook - Arev @endicci - DAY 3
Uploaded: 2022-10-01T14:56:01.336Z
Duration: 70 min
Description: DAY 3

Huma Aziz

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

Meera

my arms feel like noodles, great workout!!

danielle 

Grace

Neha

I feel wrecked but in a good way! Shdjksndksnd

Ebru

Fatima

I tried a lot of new things in this day as well as pushing myself to higher reps and it feels really accomplishing 😋 i’m excited to see my progress by the end of the 30 days

Cara

- Hands should be slightly outside shoulder width 
- Lower the dumbbells to the chest actively stretching your chest muscles 
- Press the weight upward by extending your elbows

Incline bench press

- Keep your elbows close to your temples
- Bend at the elbows to lower dumbbell down behind your head
- Extend your arms engaging your triceps to bring the dumbbell back up

Dumbbell overhead tricep extension

- 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

BENCH & TRI

- Attach the handle to the cable machine
- Hold the handle with your palm facing the sky
- Push down and extend your arm fully to the side of your body

Single Arm Cable Tricep Extension

- Keep your elbows stationary and hold the dumbbell behind your head, palm facing the back of your head
- Push the dumbbell up until your wrist is above your elbow, squeeze the contract at the top
- Slowly lower the dumbbell do not allow it to just fall

Single Arm DB Tricep OH Extension

Tricep Superset

- Begin by lying supine on a flat bench with dumbbells above your chest
- Lower dumbbells to chest level 
- Press dumbbells back up over your chest

DB flat bench press

TRIPLE DROPSET:
1. 10 reps
2. Drop weight, another 10
3. Drop again, another 10
30 reps no rest

- Stand tall, abs engaged and upper arms locked at your sides
- Press the bar down until your elbows are straight
- Bend the elbows to return to the starting position.

Cable straight bar tricep pushdown

DAY 3

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 😭😭

Linda

DAY 2

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

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 3

Community

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