Name: Playbook - Ashley Ta - W1/D5 Arms
Uploaded: 2022-12-05T19:43:24.787Z
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 kitzel

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

I am pleasantly surprised by the burn! My legs were jello by the time I finished - it made the trek up the stairs post workout wobbly! Can't wait to continue.

Natalie Hamilton

Kicked my butt! But just what I needed. Your playlist is 🙌🏼 keeps you moving.

Wendy

W1/D1 Legs

I feel amazing I love shoulder workouts 💪🏾💪🏾

New to isolating shoulders and I loved the burn!

Great! Love shoulders and she has some boulders so I can't wait to see some progress on mine!

Brooke

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

This was amazing Ashley! I can’t thank you enough. By far the best workouts and app! ❤️

Cindy

Thanks for another great workout! So happy you have this platform to post on. You’ve motivated and helped me beyond measure!

Paige

W1/D4 Back

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

W2/D1 Legs

Absolutely incredible. The burn was real! 🔥

Holy cow fatigue, Batman! Good shoulder work!!

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😅

W2/d5 Arms

Hello hammies !! Good morning quads ! Woah glutes !All the legs! 😬💪🏼

W3/d1 Legs

W3/D2 Shoulders

W3/d3 Chest

W3/d4 Back

W3/D5 Arms

Thank you for this workout! Can’t wait to see those gains!

W4/d1 Legs

Ashley I have a problem with the app. On several of the exercises I read them first before watching the video. When I did this I can’t get the video to load. I just get the circle loading sign forever. How
Do I fix this?

Debby

W4/d2 Shoulders

W4/d3 chest

This workout was FIRE. I loved the assisted pull-ups. I am gaining more confidence in the gym with thanks to your program! 😘

W4/d4 back

W4/d5 arms

W5/d1 Legs

W5/d2 shoulders

W5/d3 chest

Feeling like one tough mother after this workout! I loved it!

W5/d4 back

W5/d5 arms

W6/d1 legs

W6/d2 Shoulders

W6/d4 Back

Thank you! Thank you! Another fire workout 🏋️‍♀️. Feeling stronger each day thanks to these workouts!

W1/D5 Arms

Community

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