Name: Playbook - Arev @endicci - Jello Arms
Uploaded: 2022-10-01T14:56:01.239Z
Duration: 60 min
Description: Jello Arms

If you don’t want to feel your arms, you’re welcome

Back to back no rest, rest after the standing DB curls

- 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

Bicep Superset

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

Preacher curl

- Start with your arms at 90 degrees and bring them in slightly (think of the shape of an arrow)
- Press the dumbbells straight up
- Lower with a slow controlled motion

DB standing shoulder press

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

DB Lateral Raise

Bi & Shoulder Superset

- 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

- Pull the cable attachment (both bar and rope work here) over your head
- With a slight lean forward, keep your elbows directly in front of your shoulders
- Allow your hands to fall back towards your head, keeping elbow in a fixed position, and then push forward and full extend your arms

OH Cable 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

Tricep Killer

TEMPO: 5 second negative
That means explode up, and take 5 seconds to lower the weight all the way down

- 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

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

Lat Raise Hold

Bi & Shoulder Finisher

Jello Arms

Gabrielle Alsept

Girl that “till failure” got me shakin like a chihuahua 🤞🏽 thank you Arev! Will be able to do a push-up and pull up without assistance soon from being consistent in your program

Jasmine Schaeffer

Alisa

Full Upper Body

IM IN LOVE WITH YOUR UPPER BODY WORKOUTS!!!!!

Erisa Adams

I love the workout! I would love some alternates for home workouts. I have dumbbells, and barbell, but no machines. ❤️

Ashley

Back/Shoulders

Gollygeee that was INSANE!!! No pain no gain. Absolutely loved it💯

Jello Arms

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