Name: Playbook - Ashley Ta - W2/d5 Arms
Uploaded: 2024-03-11T12:46:22.517Z
Duration: 30 min
Description: W2/d5 Arms

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😅

Laura

- Start with dumbbell in one hand and your arm extended over an incline bench
- Curl the dumbbell up toward your shoulder
- Lower the dumbbell until your arm is almost fully extended
- Complete desired reps then repeat on the opposite side

Dumbbell preacher curl

- 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 your palms facing each other
- Curl the dumbbells up engaging your bicep as you curl

Dumbbell hammer curl

- 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

With the cable machine set at the lowest possible position, attach the straight bar.

Holding the bar with your hands under the bar (palms up), slowly curl the bar upwards towards your chest. Controlling the weight,  lower it back down so your arms are straight down. Repeat for your full set.

Cable straight bar bicep curls

- Start with your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up
- FORM OVER EVERYTHING
- If you need to modify, please do!

Push up

W2/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 💪🏾💪🏾

Lexi Cummings

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

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

W2/d5 Arms

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