Name: Playbook - Bronthie Bee - Arm pump
Uploaded: 2022-10-29T10:37:50.749Z
Duration: 30 min
Description: Arm pump

Alisha

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

Dumbbell hammer curls

- Dumbbell in each hand 
- Curl the dumbbells up
- Lower them back to the starting position

Dumbbell curls

- Begin with a dumbbell in both hands
- Curl dumbbells halfway up
- Slowly lower halfway down 

- Then hold dumbbells at waist open arm to the side and close back to center

Dumbbell bicep pump

- Keep your elbows close to your temples
- Bend at the elbows to lower dumbbell down behind your head
- Extend your arms engaging your triceps to bring the dumbbell back up

Dumbbell overhead tricep extension

- 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

- Hinge forward
- Keep arms straight with the kickback, like skiing motion. 
- Palms facing into body 
Control Weights

Dumbbell Tricep kickback straight arms

- From a high plank position, hands under shoulders 
- Bending at the elbows, lower your chest towards the floor 
- Elbows should be going back towards your feet and staying close to your body 
- Extend your arms to come back up

Tricep push up

Arm pump

Legs / glutes

Quick Quad Burn

Those push-ups at the end almost killed me! Lol

Tone back workout

Loved it! Caused extreme fatigue in my shoulders!

Alisha 

Sculpting shoulders

Erin

Core strength

I did your Quad Blast before this and WOW I’m drenched and have serious muscle fatigue!!! 🤩

Arm pump

Community

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