Name: Playbook - Ashley Ta - W1/D5 Arms
Uploaded: 2024-03-11T12:46:22.500Z
Duration: 40 min
Description: W1/D5 Arms

My arms are jello!! Never done a Tate press before - it was a killer last move. Drying my hair tomorrow might be a chore! 🙃

Renee

Jenaka Schwab

Another great workout! Thank you for this app!

Laura

Pamela

Great arm day workout !  
Love the descriptions, videos! Loving loving this app!

I feel absolutely amazing after my arms workout

Lexi Cummings

My arms were hello by the last set of workouts had to drop down in weight and still could feel it! Haven’t felt this shakey with an arm workout in awhile!

Samantha

Always working new muscles but I feel myself getting stronger 😭 I’m honestly seeing results quicker than ever. This week was absolute 🔥

Erica

The app is super easy to use! I love that there is a recorded explain of each individual workout!

Sarah

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

Dumbbell bicep curls

- Start with your arms extended above your shoulders and a dumbbell in each hand
- Bend at the elbows lowering the dumbbells towards the top of your head
- Fully extend your arms back up contracting your triceps

Dumbbell skull crushers

Hang both your arms down holding the dumbbells with your palms facing out. Bend the elbows and without moving them, lifting your arms up to reach your chest. Curl your wrists as much as you can to put tension on both the biceps. Bring it down in the same motion, but slowly.

Decline bicep curls

- Begin with rope in both hands and elbows bent 90 degrees
- Extend elbows and engage triceps
- Be mindful of your elbows staying close to your side and not swinging your arms to gain momentum (you will use more of your shoulders then, also says it’s too heavy).

Cable rope triceps extensions

- Hold the dumbbells with palms facing the center of your body
- Keeping elbows close to your body
- Curl the dumbbells toward your shoulders 
- Pause at the top then lower under control

Hammer Curl

Press the dumbbells up into the starting position with arms extended and hands in a pronated position.
Slowly bring the dumbbell down and internally rotate the shoulders until the end of the dumbbell is above the shoulder.
Slowly reverse the motion until arms are extended but do not lock out at the top.

Single arm tate press

W1/D5 Arms

Loved this workout! The weighted deadlifts were new to me but I loved them!

Katie

This is exactly what I was looking for! A guided self workout that you can just put music on and go but have a guide on what to prioritize for work.

Tara

I’ve never sweated like this before! Killer in the best way!

Shay Sissing

W1/D1 Legs

Deniss

This was great! I know I will be feeling this tomorrow. 💪🏼

Krista

I feel amazing I love shoulder workouts 💪🏾💪🏾

W1/D2 Shoulders

I love the plans! I workout from home so a listed at home alternative to some typical gym equipment would be super helpful.

Erica Worthen

My arms are like jello. I won’t be able to pick my kids up tomorrow😂🫣😅

W1/D3 Chest

Just started this 6 weeks and I love it ! Thank you 😊

Lindsey

Activated my back more than I knew I could! Great workout!

Redoing this program but pregnant this time around. Perfect pace for me!

Paige

W1/D4 Back

Natalie Hamilton

This one straight kicked my butt - in the best way possible. I loved it! 🔥

W2/D1 Legs

Absolutely incredible. The burn was real! 🔥

W2/D2 Shoulders

They just keep getting better and better! 😍

W2/D3 Chest

Another one that I have absolutely loved!

W2/d4 Back

Awesome! My arms were shaking on the last set of each exercise. I had to go to my knees for push-ups because my arms were done😅

W1/D5 Arms

Community

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