Name: Playbook - Caleb Fullmer - Arm blaster
Uploaded: 2023-03-19T19:22:22.550Z
Duration: 60 min
Description: Arm blaster

I really enjoyed the structure of the workout. I haven’t had anything consistent in the gym since about two years ago, excited for the change of pace!

Tanner

Talesha Swainston

Heather

Love the entire combination of this workout. My arms are dead 💪🏻

Amelia Casper

The pump was real this morning. 💪🏼🔥

David Kenny

Wow. Best arm workout I've had since I started working out postpartum.

Jayne

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell lateral raises

- Start by sitting with the barbell at your chin
- Press directly up overhead
- Lower slowly back to starting position

Smith machine seated barbell press

Shoulder press elbows wide

- Start with the dumbbells at your shoulders, elbows forward of the body, palms facing each other
- Press the dumbbells straight up
- Lower with a slow controlled motion

Dumbbell neutral grip shoulder press

- Raise plate until you reach shoulder height 
- Keep your core engaged 
- Lower with a slow controlled movement
- Do not rest on legs at the bottom

Plate front raise

- Arms extended above shoulders a dumbbell in each hand
- Bend at the elbow lowering the dumbbells towards your head
- Fully extend up contracting your triceps

2 arm dumbbell skull crushers

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

Dumbbell bicep curls

Bi/tri

Do each workout then rest for 1 minute. Repeat 4 times

- 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

Grip the kettlebell towards the sides- keep elbows right- curl up and down under control.

Kettlebell curl

Bicep curl/ tricep extensions

- 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

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

Dumbbell hammer curl

Arm blaster

Courtney

Mondee-
Quads n Booty n Core

Breckyn

First workout while pregnant and I’m so grateful I finally feel good enough to do these again! 🙏🙏

Emali

Tuesdee-
Chest/ triceps

Shaking so bad, but made it through! 💪

Looked up at the mirror while I was doing those incline curls to failure and my biceps looked legit 🤩 in Coach Cabe we trust

Nancy

Officially got the nod from a gym bro! I feel like I've finally made it at the gym. Thank you, unsupported 80Lbs rows.

Wednesdee-
Back & biceps 💪🏽

🎶 Momma said there’d be dees like this, there’d be dees like this, she said 🎶

Thursdeeee-
Shoulders

It ain't no fun if ya got no buns!! 🤣🍑🔥

Fridayeeee-
hamstring n’ glutes n’ core

Pushed myself today. I feel great! I'm not sure if I'll be able to move tomorrow....but, I got two sets of cable decline fly at 27lbs!!!!

Dues are paid! 💰🤑 Veins are poppin' from that one! 💪🏼 Fabulous week!!

Saturdeeee- 
Push/Pull

I guess I’m working out on Sundays now 🥵

Arm blaster

Community

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