Name: Playbook - Ashley Watts - Day 1 - Arms & Core
Uploaded: 2023-12-30T02:39:16.994Z
Duration: 30 min
Description: Day 1 - Arms & Core

• 4 week program
• Complete each exercise with as much weight as possible without compromising form or injury
• 15, 12, 10 rep exercises = increase weight each set

- Raise the dumbbell with a slight bend at the elbow with the other arm holding a dumbbell at shoulder height laterally
- Raise one arm until you reach shoulder height
- Return the raised arm to the side of leg, repeating for recommended reps 
- Release arm hold once reps are completed on the active arm and repeat on other arm

Single arm lateral raise with hold

- Position the back of the bench to be at 90° 
- While seated on the bench, hold both dumbbells at either sides of your body
- Lift up both dumbbells while rotating your wrists as you press up over your head
- Reach full extension and come down with a controlled motion 
- Keep core engaged

Dumbbell shoulder press

Shoulder superset

- Hinge forward keeping a bend at your knee
- Holding dumbbells in each hand and arms bent to 90 degrees at your sides
- Extend your arms engaging your triceps
- Lower back to starting position

Dumbbell tricep kickbacks

- 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

Tricep superset

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

Dumbbell bicep curls

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

Alternating hammer curls

Bicep superset

- Lay with your legs and arms extended 
- As you raise your legs, reach your fingers toward your shins and raise your upper body off the floor
- Slowly lower yourself back and try not to use momentum

V-ups

- From a push up position, bend both knees toward the ground while pushing back upwards
- Lock your back knees, keeping your core tight and back without a bend
- Pull a dumbbell from the left side of your body by using your right hand
- Repeat on the alternating side

Day 1 - Arms & Core

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