Name: Playbook - Chrysti Ane - W3/D4 Day 18: Biceps, calves, abs
Uploaded: 2022-05-13T04:47:40.338Z
Duration: 45 min
Description: W3/D4 Day 18: Biceps, calves, abs

- Hold the dumbbells with your palms facing away from you
- Curl the dumbbell up engaging your bicep 
- Lower with a controlled motion
- Repeat on the opposite side

Dumbbell alt. bicep curls

- As you curl up engage your biceps
- Lower with a slow controlled movement

Machine preacher curl

- Hold the bar with reverse grip
- Engage your biceps as you curl bar towards your shoulder
- Lower under control to starting position

Reverse grip EZ bar curl

- Bring your knee towards your opposite elbow
- Repeat on the opposite side 
- Increase speed as you feel comfortable

Cross body mountain climbers

- Press up using your toes activating your calf muscles
- Lower slowly stretching the calf muscles

Seated calf raise

- Hold the rope with your palms facing each other - Keep your core engaged
- Engage your biceps as you curl up
- Pause at the top and lower slowly

Cable rope hammer curls

- Hanging from the bar, keeping your legs extended 
- Raise up while keeping your core tight to form an “L” with your body
- Lower legs back down
- Avoid swinging

Hanging leg raises

- Adjust fit on calf raise machine 
- Stand up onto your toes activating your calf muscles
- Lower slowly stretching the calf muscles

Machine standing calf raise

W3/D4 Day 18: Biceps, calves, abs

Amazing workout!! I’m definitely going to feel it tomorrow 💪

Natalie

Jaime

W1/D1 Day 1 chest, biceps, abs

Loved it! And lol I thought my triceps were getting stronger until I got to the overhead rope tricep extensions and wow those were brutal 😅 GREAT burn!! 🔥🏋‍♀️💪

Shani

Erika Marie

W1/D2 Day 2 shoulders, triceps

I love this so much this is my second time doing this plan

Brystal

Sierra

W1/D3 Day 3: Leg Day baby!

W1/D4 Day 4: Active Recovery, abs, cardio, calves

I'm back from vacation and back to working out! This felt amazing and I know I'm gonna feel it tomorrow!

2nd time around and this is still one of my favorites! 💪🏋‍♀️🔥

Lexi

W1/D5 Day 5: Back, shoulders

W1/D6 Day 6: Glute focused Day

W1/D7 Day 7: Active Rest Day!

Love this one! Simple moves but VERRRRRY effective! 💪🥵

Juliana Barreneche

W2/D1 Day 8 (WEEK 2!) Chest, biceps, cardio

I am 12 weeks post partum and I love doing these workouts. They aren’t too long which works perfect for me. They challenge me in the right way. I always feel the burn the next day! Actually I feel sore for a few days. I love that feeling. Thank you

Loving this program!! I can assure you that it hits every single muscle, my body reminds me of that every time I move 😅😅

W2/D2 Day 9: Cardio, Shoulders, triceps

I made the mistake of doing this outside in 95 degree weather so it was definitely more brutal than usual 😅 I upped my weights this time around and my legs were shaking by the time I finished! It felt great!

Leg day is all the pain!! 😅🥵 loved it!!

W3/D4 Day 18: Biceps, calves, abs

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