Name: Playbook - Arev @endicci - DAY 9
Uploaded: 2022-10-01T14:56:01.429Z
Duration: 60 min
Description: DAY 9

Adamaris

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

Erisa Adams

TEMPO: 2 sec hold at top 

- With your chest flat on an incline bench and a dumbbell in each hand
- Pull the dumbbells to your hips
- Squeeze your shoulder blades at the top
- Slowly lower the dumbbell back down

Dumbbell chest supported row

- From an incline position 
- Curl dumbbells up towards your shoulders 
- Keep elbows right below your shoulder
- Lower slowly back to starting position

DB incline curls

- Begin with a dumbbell in both hands
- Curl dumbbells towards your shoulders 
- Slowly lower down until arms are extended

DB bicep curls

Superset

- 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

- Hold the bar with your palms facing you
- As you pull the bar down lean back slightly 
- Engage your back as you pulldown 
- Return with a controlled movement

Underhand grip lat pulldown

- This is a back movement, so tuck your arms into your hips at the bottom of the movement and imagine moving through your elbow
- A natural movement in the torso that makes the exercise feel better is stretching at the bottom, and moving your torso upright near the end of the movement

Straight Arm Pulldown

Back Superset

TRIPLE DROP-SET: 
1. 10 reps
2. Drop weight, another 10
3. Drop again, and do another 10
30 reps before resting

- Keep your elbows on the pad
- Curl the bar up engaging your biceps
- Lower with a slow and controlled movement

Preacher curl

TEMPO: 3 sec negative each rep

- Grab a handle that allows you to grip slightly wider than shoulder width
- Keep your back straight, you can naturally rock back and forth as the movement is completed, but DON’T use momentum to pull the weight
- Pull the handle towards your abdomen by being your elbows back and shoulder blades together

Wide Grip Seated Cable Row

DAY 9

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

Jessica

Last exercise felt weird so I had to find an alternative

Sohini

Faisal Zidane

DAY 7

DAY 8

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 9

Community

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