Name: Playbook - Chelsea Hofer - Total Arms
Uploaded: 2026-06-23T02:25:41.136Z
Duration: 30 min
Description: Total Arms

Valentina

A complete upper body day! All around work with a set of dumbbells for some great resistance training. 

Equipment: dumbbells + bench/chair

Weight recommendations:
8-30lbs

A superset is a weight training technique that involves performing two exercises back-to-back with little to no rest in between

- Sit in an upright position, holding a dumbbell in each hand at arms length 
- 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 lowering the dumbbells back down to starting position with control

Seated DB Bicep Curls

- Get into in a kneeling push-up position with your hands on the ground directly under your shoulders, forming a straight line between your head and your knees  
- Engage your core and squeeze your glutes
- Keeping pressure through both hands, bend the elbows to lower the chest, hips and head toward the floor together as one (Keep the elbows tucked close to your sides)
- Get as close to the ground as possible
- Engage your chest and triceps, imagining you are pushing the ground away from you as you press yourself back up to starting position

Kneeling Tricep Push-Ups

Superset

SA Bicep Curl to Overhead Press

Standing Front Raise Circle

- Stand tall, 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

Standing DB Front Raise to Upright Row

Circuit

- Lying on the flat bench, hold a dumbbell in each hand using a neutral grip (palms facing in), arms extended above your shoulders
- Keeping the elbows in a fixed position, bend the elbows to slowly lower the dumbbells to each side of your head
- Extend the elbows, bringing the dumbbells back up to starting position and flexing the triceps hard in the top position

DB Skull Crushers

- Lying on the flat bench, dumbbells in each hand using a neutral grip (palms facing in), arms extended above your shoulders
- Keeping the elbows in a fixed position, bend one elbow to slowly lower the dumbbell diagonally to each side of your head
- Extend the elbows, bringing the dumbbell back up to starting position and flexing the triceps hard in the top position

5/side

Cross Skull Crusher

- Start in the plank position
- lower to your elbow and forearm on either the right or left arm, placing your palm flat on the floor so you form a ninety-degree angle
- lower your second arm to the forearm in the same position

Commando

- Sit upright on the edge of a bench or box
- Place your hands beside your hips with your palms face down and fingers off the front edge of the bench or box
- Walk your legs forward, so you are supported on both hands
- Keep your body still as you flex the elbows, lowering your body toward the floor, letting your arms do all the work
- Your arms should form a 90 degree angle behind you at the bottom of the movement
- Squeeze your triceps as you extend both arms, pressing through your palms, returning to the starting position

Bench Tricep Dips

Circuit 2

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