Name: Playbook - Chelsea Hofer - Strong Arms - Day 16
Uploaded: 2024-03-31T21:21:18.207Z
Duration: 10 min
Description: Strong Arms - Day 16

Bicep bump day and our last day of the program!

- Hold a pair of dumbbells by your side and stand tall.
- Curl the dumbbells to your elbows are at 90 degrees and return to starting position
Perform 7 reps.
- Move your elbows to the 90 degrees pasition and curl the dumbbells to your shoulders. Return to the 90-degree position and perform 7 reps back and forth.
- Straighten your arms and perform 7 full range of motion reps.

Dumbbell 21s

- Start with your palms facing you
- Press the dumbbells overhead rotating your wrists/arms as you press up
- Palms will be facing forward at the top
- Reach full extension and reverse the motion as you come down

Dumbbell Arnold Press

Circuit 1

EVERY MINUTE ON THE MINUTE

Complete the given reps at the tip of the minute and then any remaining time is your rest until next minute begins

- 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

- 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

Circuit 2 - EMOM

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

Dumbbell Bicep Curls

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

Dumbbell Hammer Curl

Circuit 3

Strong Arms - Day 16

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!

Amanda

Strong Arms - Day 3

Strong Arms - Day 4

Strong Arms: Week 2 - Class 5

Strong Arms - Day 6

Strong Arms - Day 7

Βαλεντινη Χουστη

Strong Arms - Day 8

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

Strong Arms - Day 16

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