Name: Playbook - Chelsea Hofer - Strong Arms - Day 4
Uploaded: 2024-03-31T21:21:18.046Z
Duration: 10 min
Description: Strong Arms - Day 4

Lots of shoulders and triceps today! An EMOM and an AMRAP to finish off your week!

- hold dumbbell in each hand
- bend right elbow to 90° bend creating iso hood
- curl left dumbbell to chest for reps or time
- 30 sec Right 30 sec Left

Offset Bicep Curl w/ ISO Hold

Buy In 💪🏻

EVERY MINUTE ON THE MINUTE:

Start on the minute and complete 8 reps of each exercise. Your REST is the amount of time you have have left until the next minute starts.

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

SA Dumbbell Standing Shoulder Press

- Begin with dumbbell in each hand overhead
- Lower down to your shoulders, elbows forward of your body
- Dip torso by bending your knees and press dumbbells back up overhead

Dumbbell Push Press

- Hinge forward keeping a bend at your knee
- Holding dumbbells in each hand and arms bent to 90 degrees at your sides
- Extend your arms engaging your triceps
- Lower back to starting position

Dumbbell Tricep Kickbacks

Circuit 1 - EMOM

AS MANY ROUNDS AS POSSIBLE:

Complete your 21s and push-ups back to back until your three minutes are up!

- 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.
- Repeat for 1-2 sets.

Dumbbell 21s

- From a high plank position, hands under shoulders 
- Bending at the elbows, lower your chest towards the floor 
- Elbows should be going back towards your feet and staying close to your body 
- Extend your arms to come back up

Tricep Push-Up

Circuit 2 - AMRAP

Strong Arms - Day 4

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: 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 4

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