Name: Playbook - Brooke Bohning - Arms & Abs
Uploaded: 2024-05-01T22:34:48.286Z
Duration: 45 min
Description: Arms & Abs

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💪 MUSCLE(S) TARGETED:

- biceps

⛓️ EQUIPMENT ALTERNATIVES:

- dumbbells
- plate
- preloaded barbell
- cable machine

🏋️‍♀️ EXERCISE ALTERNATIVES:

- use any of the equipment stated above

❓ HOW MUCH WEIGHT SHOULD YOU USE?

- light to moderate weight

✅ KEY POINTS:

- start with an underhand grip (or neutral = hammer curl) holding the weight at the thighs
- keep your arms pinned to your sides
- if you’re swaying to get the weight up, it’s too heavy
- curl the bar up to your collar bones by bending at the elbows and squeezing your biceps

👟 FOOT STANCE:

- hip width

✊ GRIP:

- supinated = underhand
- neutral = hammer curl

Bicep Curls - sculpt gym

💪 MUSCLE(S) TARGETED:

- biceps

⛓️ EQUIPMENT ALTERNATIVES:

- dumbbells
- plate
- preloaded barbell
- cable machine

🏋️‍♀️ EXERCISE ALTERNATIVES:

- use any of the equipment stated above

❓ HOW MUCH WEIGHT SHOULD YOU USE?

- light to moderate weight

✅ KEY POINTS:

- three different ROM’S = 7 reps
- first ROM: (7 reps) perform the bottom half of a bicep curl. curl the bar up mid way - your arms should be a 90 degree angle
- second ROM: (7 reps) directly after the first, perform the second without rest. this ROM is from the 90 degree angle to bringing the weight up to your shoulder (the top half of the full ROM)
- the last 7 reps will be the full range of motion

👟 FOOT STANCE:

- hip width

✊ GRIP:

- supinated (underhand)

7’s - sculpt gym

💪 MUSCLE(S) TARGETED:

- triceps

⛓️ EQUIPMENT ALTERNATIVES:

- bench
- soft box
- assisted dip machine

🏋️‍♀️ EXERCISE ALTERNATIVES:

- assisted dip machine
- skull crushers

❓ HOW MUCH WEIGHT SHOULD YOU USE?

- use a weight that you can complete 12-15 reps with, or as many reps as possible (AMRAP)

✅ KEY POINTS:

- sit on the edge of the bench with arms supporting you
- lower your body off the bench
- bent legs = easier, more assisted
- straight legs (slight bend in the knee, always) = more challenging
- lower your body by bending at your arms
- push up to extend the arms

Bench Dips - sculpt gym

💪 MUSCLE(S) TARGETED:

- chest
- triceps
- core

⛓️ EQUIPMENT ALTERNATIVES:

- floor push ups
- kneeling assisted pushups

🏋️‍♀️ EXERCISE ALTERNATIVES:

- kneeling assited push ups

❓ HOW MUCH WEIGHT SHOULD YOU USE?

- bodyweight

✅ KEY POINTS:

- hands shoulderwidth apart
- start in a high plank position
- keep your hips in alignment with your body (dont stick your butt in the air)
- lower your chest and torso down to the bench (or floor)
- push through your chest and triceps to extend back to starting

Incline Push Ups - sculpt gym

💪 MUSCLE(S) TARGETED:

- triceps (back of arms)

⛓️ EQUIPMENT ALTERNATIVES:

- dumbbell (overhead extension)
- dumbbells (tricep kickback)

🏋️‍♀️ EXERCISE ALTERNATIVES:

- overhead tricep extension
- dumbbell tricep kickback

❓ HOW MUCH WEIGHT SHOULD YOU USE?

- use a weight that you can keep proper form with for 12-15 reps

✅ KEY POINTS:

- step back and slightly hinge at your hips
- keep your upper arms glued to the sides of your torso
- extend your arms and focus on keeping tension in your triceps
- do not lock out your elbows

👟 FOOT STANCE:

- hip width

✊ GRIP:

- neutral for a rope
- pronated for a straight bar

Tricep Cable Pushdown - sculpt gym

💪 MUSCLE(S) TARGETED:

- core

✅ KEY POINTS:

- keep your hips in alignment with the rest of your body to engage your core

Plank - sculpt gym

💪 MUSCLE(S) TARGETED:

- core

✅ KEY POINTS:

- keep your shoulders directly over the wrists
- hips in alignment with the rest of the body to engage your core
- drive your knees one at a time up to the chest

👟 FOOT STANCE:

- hip width

Mountain Climbers - sculpt gym

💪 MUSCLE(S) TARGETED:

- core
- glutes

✅ KEY POINTS:

- start in a glute bridge position
- bring one knee up to the chest at a time

👟 FOOT STANCE:

- hip width

Glute Bridge Marches - sculpt gym

💪 MUSCLE(S) TARGETED:

- abs

✅ KEY POINTS:

- start by sitting with your torso upright and arms supporting a slight lean behind you
- bring your feet off the ground
- crunch your knees to your chest

Feet Up Crunches - sculpt gym

AB CIRCUIT

Arms & Abs

Tori

FULL BODY 🔥

FULL BODY SWEAT

FULL BODY WORKOUT

Legs, Back & Arms

Last one was hard me but I like everything else

Emelyn

Full Body Burn 🔥

Really good but hard to fit it in 45 minutes :)

DB ONLY Full Body

Dumbbell Only SWEAT 💧

Only got two sets done in 45 minutes struggling to complete workouts in 45 minutes

Arms & Abs

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