Name: Playbook - Ashley Ta - W3/D5 Arms
Uploaded: 2024-03-11T12:46:22.534Z
Duration: 35 min
Description: W3/D5 Arms

Laura

Paige

- 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

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

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

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

Dumbbell hammer curl

- Use cable machine/straight bar
- Stand with your back to the machine 
- Engage triceps as you extend your arms from the top of your head, outwards.
- Keep core tight

Overhead tricep extension

Get into a high plank position. Be sure to gently squeeze your glutes to engage them and keep your hands directly underneath your shoulders.
Engage your abs to keep yourself up and prevent your bottom from sticking up. Remember to keep your belly button pulled in.
With your head and spine in line, keep your back flat — don't let it curve. Look about one inch out in front of you, and don't tuck your chin.
Maintaining this form, grab the dumbbell with your right hand and pull it underneath your body until it's on the right side of your body. Be sure not to rotate your hips.
With control, grab the dumbbell with your left hand and pull it underneath your body until it's back on the left side of your body.
This counts as one rep. Complete three sets of 8-10 reps.

Dumbbell pull through

- Start with your hands on a box or bench
- Perform a push-up coming down slowly
- Keep your core engaged

Incline push up

W3/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!

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! 🙃

Renee

Jenaka Schwab

Another great workout! Thank you for this app!

W1/D5 Arms

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😅

W3/D5 Arms

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