Name: Playbook - Chelsea Hofer - Strong Arms: Week 3 - Day 9
Uploaded: 2024-03-31T21:21:18.070Z
Duration: 15 min
Description: Strong Arms: Week 3 - Day 9

I’m gonna feel this one tomorrow, but it’s so worth it!

Laura

Grab your dumbbells and work into your arms and shoulders!

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

Dumbbell Bicep Curls

- Begin by pulling dumbbell up to your shoulder
- Press up using your legs for power
- Switch right and left hands during every squat as you bring dumbbell to the ground and repeat

Dumbbell Clean and Press

Circuit 1

- 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

- Hold the dumbbells in front of you with palms facing toward sides, neutral grip
- Raise the dumbbells up to shoulder height 
- Keep a slight bend at the elbow

Dumbbell Forward Raises

- Hold the dumbbells in front of you with palms facing toward you 
- Raise the dumbbells up to shoulder height 
- Keep a slight bend at the elbow

Dumbbell Front Raises

Circuit 2 AMRAP

- Start with your arms at 90 degrees
- Press the dumbbells straight up
- Lower with a slow controlled motion

Dumbbell Standing Shoulder Press

- Curl the dumbbells up 
- Rotate your wrists at the top 
- Lower the weights with your palms facing the ground
- Focus on a slow controlled movement

Zottman Curl

Circuit 3

- Start with your arms extended above your shoulders and a dumbbell in each hand
- Bend at the elbows lowering the dumbbells towards the top of your head
- Fully extend your arms back up contracting your triceps

Dumbbell Skull Crushers

Strong Arms: Week 3 - Day 9

Ohoud

Nice quick arm working, definitely feeling strong!

Lindsey

Anna

Strong Arms - Day 1

Don’t let the 10 mins fool you - this really works your arms 😅

Cady

Sahel

Strong Arms - Day 2

Arms are like jello 😝💪🏻 Love it!

Strong Arms: Week 3 - Day 9

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