Name: Playbook - Brooke Bohning - TONED ARMS
Uploaded: 2024-02-05T16:57:28.217Z
Duration: 45 min
Description: TONED ARMS

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HOW TO ⤸
1️⃣ start with dumbbells at your side
2️⃣ slight bend in the elbows throughout
3️⃣ raise dumbbells in front of you at eye level
4️⃣ slowly lower them back down to your hips
5️⃣ raise them out (laterally) to shoulder height

‼️THE FULL MOVEMENT IS CONSIDERED 1 REP

TIPS ⤸
✅ always start with a warmup set with a lighter weight (or body weight) to prepare your mechanics for that specific movement
✅ if you can do ten reps with good form, start to increase the weight
✅ the last two reps of each set should be hard to push through
✅ when you see reps saying (12,10,8,6) you should be increasing the weight slightly over each set
✅ if you feel you can’t add any more weight, stay at the same weight and focus on time under tension — slow down your reps and control every rep
✅ always keep a slight bend in the knees and elbows — never lock out your joints to prevent injury

* Front Raise + Lateral Raise

1. start with palms facing out (supinated grip)
2. keep elbows pinned to your sides throughout the movement
3. twist at the wrist and lower into hammer curl
4. repeat this cadence

✅ always start with a warmup set with a lighter weight (or body weight) to prepare your mechanics for that specific movement
✅ if you can do ten reps with good form, start to increase the weight
✅ the last two reps of each set should be hard to push through
✅ when you see reps saying (12,10,8,6) you should be increasing the weight slightly over each set
✅ if you feel you can’t add any more weight, stay at the same weight and focus on time under tension — slow down your reps and control every rep
✅ always keep a slight bend in the knees and elbows — never lock out your joints to prevent injury

* Alternating Bicep Curls (Dumbbells)

HOW TO ⤸
1️⃣ position the cable at the bottom of the post
2️⃣ start with your hands by your side & neutral grip
3️⃣ keep elbows pinned to your sides
4️⃣ curl your forearms up to your shoulders using your biceps

ALTERNATIVES ⤸
▫️ dumbbell hammer bicep curls

TIPS ⤸
✅ always start with a warmup set with a lighter weight (or body weight) to prepare your mechanics for that specific movement
✅ if you can do ten reps with good form, start to increase the weight
✅ the last two reps of each set should be hard to push through
✅ when you see reps saying (12,10,8,6) you should be increasing the weight slightly over each set
✅ if you feel you can’t add any more weight, stay at the same weight and focus on time under tension — slow down your reps and control every rep
✅ always keep a slight bend in the knees and elbows — never lock out your joints to prevent injury

* Cable Bicep Curls

HOW TO ⤸
1️⃣ position the cable machine at eye height 
2️⃣ start with hands together (using rope) extended in front of you
3️⃣ pull the cable toward your face as your hands separate
4️⃣ keep your elbows up
5️⃣ thumbs stay up and point behind you

ALTERNATIVES ⤸
▫️ cable reverse fly
▫️	machine reverse fly

TIPS ⤸
✅ always start with a warmup set with a lighter weight (or body weight) to prepare your mechanics for that specific movement
✅ if you can do ten reps with good form, start to increase the weight
✅ the last two reps of each set should be hard to push through
✅ when you see reps saying (12,10,8,6) you should be increasing the weight slightly over each set
✅ if you feel you can’t add any more weight, stay at the same weight and focus on time under tension — slow down your reps and control every rep
✅ always keep a slight bend in the knees and elbows — never lock out your joints to prevent injury

* Cable Face Pull

HOW TO ⤸
1️⃣ position the cable at the top of the post
2️⃣ use the rope attachment
3️⃣ neutral grip
4️⃣ keep elbows pinned at your sides
5️⃣ extend your arms down to your hips

ALTERNATIVES ⤸
▫️ dumbbell tricep kickback
▫️	dumbbell overhead extension
▫️ tricep skull crushers

TIPS ⤸
✅ always start with a warmup set with a lighter weight (or body weight) to prepare your mechanics for that specific movement
✅ if you can do ten reps with good form, start to increase the weight
✅ the last two reps of each set should be hard to push through
✅ when you see reps saying (12,10,8,6) you should be increasing the weight slightly over each set
✅ if you feel you can’t add any more weight, stay at the same weight and focus on time under tension — slow down your reps and control every rep
✅ always keep a slight bend in the knees and elbows — never lock out your joints to prevent injury

* Cable Tricep Pushdown

HOW TO ⤸
1️⃣ maintain a neutral grip throughout the movement
2️⃣ bicep curl - keep elbows pinned at your sides
3️⃣ shoulder press - press overhead
4️⃣ tricep extension - elbows pointed up to the sky & maintained at ears


ALTERNATIVES ⤸
▫️ using a small plate

‼️ THE FULL MOVEMENT IS CONSIDERED = 1 REP

TIPS ⤸
✅ always start with a warmup set with a lighter weight (or body weight) to prepare your mechanics for that specific movement
✅ if you can do ten reps with good form, start to increase the weight
✅ the last two reps of each set should be hard to push through
✅ when you see reps saying (12,10,8,6) you should be increasing the weight slightly over each set
✅ if you feel you can’t add any more weight, stay at the same weight and focus on time under tension — slow down your reps and control every rep
✅ always keep a slight bend in the knees and elbows — never lock out your joints to prevent injury

* Curl + Press + Overhead Extension (Dumbbells)

TONED ARMS

Back & Biceps

Chest, Shoulders & Triceps

I’ve been off from working out for 2 weeks so this was a struggle.

Cheryl

Kristi

Chest & Triceps

Jordine

Push Workout

Such a great chest and tri pump! Loved it!

kirsten

Loved this! Perfect for beginner level, but still challenging.

Layne

This is the first workout I do on this app and this looked so easy but it was most definitely not. You feel the burn as you are on your last reps. I really loved the resistance. Can’t wait to try the rest! Thank you!!!

Itzel

Shoulders & Triceps

Tori

Boulder Shoulders 🪨

Please add this workout to your favorites! It's the perfect back day 💚💚💚

TONED ARMS

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