Name: Playbook - Arev @endicci - DAY 7
Uploaded: 2022-10-01T14:56:01.356Z
Duration: 65 min
Description: DAY 7

Jessica

Last exercise felt weird so I had to find an alternative

Sohini

Faisal Zidane

It was an intense workout, I loved it 😍❤️

Maria Corona

Cristal Altamirano

I honestly feel so strong and confident with your program I’m so glad it was created!!

Erisa Adams

Absolutely killer, i cant feel my arms at all💪🏻

Flori

MARYAM

Stefania

- 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

- Lead with your elbows
- Wrists should never come above the elbow
- Don’t use momentum to drive the movement

DB Lateral Raise

- Hold the lat raise at the top of the movement without moving or dropping arms

Lat Raise Hold

Shoulders

DROPSET:
1. 10 reps
2. Drop weight, 10 reps
20 reps total before moving onto next exercise

- 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

DROPSET:
1. 10 reps
2. Drop weight, another 10 reps
20 reps before resting

- 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

Bi & Tri

Complete circuit on 1 arm, then repeat for the other. Rest after second arm

- Keep your torso diagonal to the floor 
- Pull through your elbows

Single Arm DB Diagonal Row

DROP-SET:
1. 10 reps
2. Drop weight, another 10 reps
20 reps before resting and moving onto next arm

- Lead with your elbows 
- Pull the weight up and back at a 45 degree anglE

Single Arm Bent Over Rear Delt Fly

Back & Read Delt Superset

DAY 7

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

Leslie

DAY 4

what the efffff was that I was dead ☠️

Halli

Alex

DAY 6

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

DAY 11

Frida

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

DAY 7

Community

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