Name: Playbook - Chelsea Hofer - Strong Arms - Day 8
Uploaded: 2024-03-31T21:21:18.065Z
Duration: 15 min
Description: Strong Arms - Day 8

Βαλεντινη Χουστη

- Lying on your back, hold a pair of dumbbells directly above your sternum, palms facing each other
- Pull your shoulder blades together, and slightly stick out your chest. Raise both dumbbells to until arms are extended.
- Pause, and then bring the dumbbells back to the starting position.

Neutral Grip Chest Press

- Lay on your back with a dumbbell in each hand, pressed together 
- Lower the dumbbells toward midline
- Press the dumbbells back to the starting position

Dumbbell Close Grip Press

- 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

Circuit 1

- Hinge at the hips and come down with a neutral spine
- Pull the db up engaging your lats 
- Keep your core tight focus on a slow controlled movement

30 seconds right | 30 seconds left

Alternating Bent-Over Dumbbell Rows

- Place the back of your arm on your inner thigh
- Arm starts extended holding the dumbbell off the floor
- Slowly curl the weight up, pause at the top squeezing your bicep
- Slowly lower weight back to the starting position
- Complete desired reps then repeat on the opposite side

Dumbbell Concentration Curl

Circuit 2

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

Dumbbell Standing Shoulder Press

- Grab dumbbells and hold about shoulder width apart
- Stand straight up with your feet about shoulder width apart as well.
- Let your arms hand with the weight and then bend over at the waist until the barbell or dumbbells reaches your knees.
- Now pull the barbell or dumbbells up to your stomach with your arms.
- Lower your arms back down and then stand back up.

RDL Row

- 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

- 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 3

Strong Arms - Day 8

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

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

Strong Arms - Day 8

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