Name: Playbook - Chelsea Hofer - 24 Min Arms 💀
Uploaded: 2026-06-23T02:25:41.111Z
Duration: 24 min
Description: 24 Min Arms 💀

EMOM style workout • 30 seconds on + 30 seconds rest for 4 rounds. 

My arms were so 💀 after this! 

Please don't forget to swipe to complete the workout when you're finished, so that you can leave a rating and a comment to let me know how it went!

Xx,
Chels

30 seconds on | 30 seconds off for 4 rounds

- Hold a dumbbell in each hand at arms length with a neutral grip (palms facing in)
- Keeping the upper arm stationary, curl the dumbbells up until your biceps are fully contracted and the dumbbells are at shoulder level
- Pause at peak contraction before pressing straight up to shoulder press 
- Lowering the dumbbells back down to starting position with control

DB Hammer Curls to Shoulder Press

- Stand upright, holding a dumbbell in each hand at arms length, palms facing in
- While keeping your palms facing in and without twisting your arm, curl one dumbbell up towards your opposite shoulder as you exhale
- Touch the top of the dumbbell to your shoulder and hold the contraction for a second
- Slowly lower the dumbbell along the same path as you inhale and then repeat the same movement with the opposite arm
- Alternating back and forth for desired reps

Alt DB Crossbody Bicep Curls

- Sit upright, holding a dumbbell in each hand at arms length, forward of the body, with an overhand grip
- Keeping a slight bend in the elbows, raise the dumbbells forward and up until they are even with the shoulders
- Pause at peak contraction before lowering the dumbbells back down to starting position with control

Seated DB Front Raise

- Stand upright, and lift the dumbbell to the top of one shoulder
- Overlap your hands under the top head of the dumbbell, then press it into an overhead position
- Slowly lower the dumbbell behind your head into a stretched position by flexing the elbows
- Press the dumbbell back up to starting position, flexing the triceps at peak contraction

DB Standing OH Tricep Extension

- Stand upright, holding a dumbbell in each hand at arms length, forward of the body, with a neutral grip (palms facing in)
- Hinge forward at the hips until your chest is at or near parallel to the ground, allowing the arms to hang down from the shoulders
- Keeping a slight bend in the elbows, raise the dumbbells outward and upward until they are even with the shoulders
- Pause at peak contraction before lowering the dumbbells back down to starting position with control

DB Bent Over Reverse Fly

* Substitute with Tricep kickbacks*

- Set up a cable pulley machine so the pulley system is positioned at the highest setting
- Grasp the rope attachment with a neutral grip (palms facing in)
- Standing upright with the torso straight, bring the upper arms close to your body and perpendicular to the floor (The forearms should be pointing up towards the pulley)
- Keeping the upper arm stationary, push the rope down as you bring each side of the rope to the side of your thighs (At the end of the movement the arms are fully extended and perpendicular to the floor)
- Pause at peak contraction before flexing at the elbows, lowering the weight back to starting position with control

Cable Rope Tricep Extension

EMOM

24 Min Arms 💀

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The AMRAP was a bit confusing without set reps to shoot for before starting the next exercise. I don’t think you meant walking lunges for 8min, then burpees for another 8min, etc. Is the amount of reps up to our discretion?

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I rather prefer this way, where every think is authomatic (timer, exercises, etc..)! What does 40:2 mean?

24 Min Arms 💀

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