Name: Playbook - Caleb Fullmer - Arm blaster
Uploaded: 2023-04-02T17:58:42.756Z
Duration: 60 min
Description: Arm blaster

Justin

Matthew

Chelsie➕Makena

Arm blaster, no joke. 🥵 Probably my favorite one this week. Feeling strong! 💪🏻🔥

Courtney

Jessie

Ryan Woods

- 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

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

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