Name: Playbook - Dana Linn Bailey - ARMS: “Meathead” Workout
Uploaded: 2023-12-27T14:27:39.385Z
Duration: 45 min
Description: ARMS: “Meathead” Workout

KILLER PUMP! 💪🏽💪🏽💪🏽🐺🐺🐺

Cynthia Biscaino

Gino

Nicole

Michelle

Enjoyed it. Nice quick workout with good intensity

Adam

Lucy

Good arm workout. First time that I have done arms exclusively. Very nice

Charles Hamilton

THIS WAS A FANTASTIC ARM SESSION!!!! 😍Got a CRAZY pump!! 💪🏽🐺

Christina

Soph

Tiago

Monica

Sherlyn McCormick

Mandy

Jessica mejia

Thank you for the back to back lying curl to overhead rope extension…I hate switching the cable pulley back and forth

roobabyzoobaby

Logan

Wendy Mosley

Andrea

Maddie

Thank you! Loved the workout and the EZ-bar is my favorite piece of equipment!

Jill Pendlebury

💪🏿💪🏿💪🏿💪🏿💪🏿💪🏿💪🏿💪🏿💪🏿

STTP

No gimmicks, no crazy moves, just hard work and grit! Love it!

Heather

This stops u getting the beer to the mouth

Hippie

Brent Gibson 

Kaitlyn Roth

Great way to start off the New Year! Happy New Year DLB & community 💪🏼

Alexzandria

Krzysztof

Great workout! My triceps are still shaking

Donna

Allie

Benjamin

Jill Turner

Shae

Rachel

Rebecca

My wife and ai just did arms before her comp!  Wishing her luck and crossing fingers!  Thanks Dana!  She would love to hear from you!🥰. @sabrina.Weisgerber on IG

Frank

Crystal

Maggie

LaRhesa

Vicky

April Parker

1. Superset:
- Drag Curls 4 x 10-12
- Cable Tricep Extension 4 x 10-12

2. Superset:
- Lying Cable Curls 4 x 10-12
- Rope Tricep Extensions 4 x 10-12

3. Tri-set:
- EZ-bar Skull Crushers 4 x 10-12
- EZ-bar Close Grip Press 4 x 10-12
- EZ-bar Bicep Curls 4 x 10-12

4. Superset:
- DB Concentration Curls 4 x 10-12 each side
- Tricep Single Arm Cable Kickback 4 x 10-12 each side

- Drag Curls 4 x 10-12
- Cable Tricep Extension 4 x 10-12

- Keeping shoulders, hips and knees inline
- Curl the bar up, bringing your elbows back
- The bar keeps close contact with the body at all times (dragging up and down the front of your body)
- Lower the bar the same way

EZ-bar Drag Curls

- Stand tall, abs engaged and upper arms locked at your sides
- Press the bar down until your elbows are straight
- Bend the elbows to return to the starting position

Cable EZ-bar Tricep Extension

Superset

- Lying Cable Curls 4 x 10-12
- Rope Overhead Tricep Extensions 4 x 10-12

- Lying on the floor gripping the bar with an underhand grip 
- Curl the bar up towards your shoulders
- With control extend your arms back to starting position

Cable Lying EZ-bar Bicep Curls

- Begin with your back to the to cable and hands overhead, elbows close to temples and bent to 90 degrees
- Pull the rope forward until your elbows are straight
- Slowly bend your elbows returning to starting position

Cable Rope Overhead Tricep Extension - Low Pulley

- EZ-bar Skull Crushers 4 x 10-12
- EZ-bar Close Grip Press 4 x 10-12
- EZ-bar Bicep Curls 4 x 10-12

- Lying back with your arms extended above your shoulders 
- Bend at the elbow lowering the EZ-bar toward the top of your head
- Extend your arms back up to starting position

EZ-bar Skull Crushers

- Start by lying down with hands close together on the EZ-bar
- Lower the bar down toward your chest
- Extend your arms straight back up

EZ-bar Close Grip Bench Press

- Keep your elbows close to your body
- Curl the bar up towards your shoulders
- Engage your biceps as you curl
- Lower to the initial position with a slow and controlled movement

EZ-bar Bicep Curls

Tri-set

- DB Concentration Curls 4 x 10-12 each side
- Tricep Single Arm Cable Kickback 4 x 10-12 each side

- 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

10-12 each side

DB Concentration Curl

- Hinge forward until your chest is parallel to the floor
- Fully extend your arm back squeezing your tricep 
- Slowly bend your elbow returning back to starting position 
- Complete desired reps then repeat on the opposite side

10-12 each side

Cable Single Arm Bent-over Tricep Kickback

ARMS: “Meathead” Workout

Charla

Brandi

Nyala

Biceps and Triceps

That was rough…. I definitely need to do more abs..

Tiffany hodges

Diana

Keyleigh1!

ARMS/ABS

Madonna

Maryann

Arms

Angela

Valerie

ARMS

Depleted , but I know did somethin right !!

Ralph John Roy

This was a great workout! Dana can you please answer if the last exercise is suppose to be 3 or 4 sets??? Says 4 but when you click on the video itself it says 3.

Angela Chapparosa

Had to replace a couple exercise my shoulder jerked

Ashley 

Joel

Holy shit could barely type after that arm workout

ARMS & ABS

Willow

Stephen

Shane

This is definitely different.  Couldn't be happier with routine.

Clinton

ARMS/ABS (The Kristen Nun Arm Day)

Took a week off to reset. Did 35 minute cardio sessions daily. This is one of my fave upper body sessions

Melissa Freeberg

Pumped good workout for my spaghetti arms

ARMS: “Meathead” Workout

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