Name: Playbook - Dana Linn Bailey - ARMS & ABS
Uploaded: 2025-09-21T22:16:51.125Z
Duration: 60 min
Description: ARMS & ABS

Simply love this session. It is all about pain 😁

Kata Veronika

Becky

Vikki

Chris Woodson

Kelsey

Jacqueline Walker

Grazia

Amber Bryant

Mateo

Just getting back into abs after a back injury recovery. Ouch

Olga

Amanda

Big Mo

I seen 3 rounds on the ab circuit and thought it wouldn’t be that bad.  Well, I was wrong!  🔥🔥

Alisha

Amber

Krystle Gilstrap

Sarah

Abs on fire🔥always pushing me, making me believe in myself… doubting when I start the set proud as f$&k when I finish….💪

Mary

Kinda forgot to press start on this workout but it done! 💪🏽

Randi Armstrong

Kristin Halsey

Sandra

Great! ABS were a killer, still trying to do hollow body. I will get there!

maritza

Dylan

Hadn’t done spider curls in awhile it was good to do that exercise again.

Ramiro

Jermaine

Natiel

Leigh

Got that puuuuuummmp!!!! 
I used to always skip abs and now with the timer and the check mark im gettin em done 🤘🏼

April

Serena

Anonymous

Matt

Kimberly

Chrissy

Ryan

Love all the supersets/trisets to really get a solid pump on 🤩

Daria

Ashley

Love Dana’s workouts! It is the only thing that has worked for me and that I continue to love! Even though she kills me sometimes😁

Crissy

Wendy Mosley

These ab circuits are always so rough!!🔥

Holli

Zuleyka

Brandi

Brenda Nelson

Lani

Tiffany

Maybe write how beginners can scale some of the exercises.

Leina

Tanya

Elaine Rondon

ARMS & ABS

1. Superset:
- Underhand Pull-ups 4 x 12
- Close Grip or Diamond Push-ups 4 x 12

2. Superset:
- Incline EZ-bar or DB Skull Crusher (behind head) 4 x 12/10/8/8
- Reverse Incline Ez-bar or DB Spider Curls 4 x 12/10/8/8

3. Superset:
- DB Wide Curl 4 x 10 drop 10
- Cable Tricep Pushdowns 4 x 10 drop 10

4. Superset:
- Single Arm Cable Tricep Kickbacks 3 x 12-15
- Single Arm Cable Cross Body Curl 3 x 12-15

5. ABS: 3 Rounds x 30 sec each
- Weighted Toe Touch
- Hollow Body Reverse Curl
- Weighted Russian Twist
- Weighted Hollow Body Double Crunch

- Underhand Pull-ups 4 x 12
- Close Grip or Diamond Push-ups 4 x 12

- Hold the bar with your palms facing you
- Pull your body up engaging your back
- Come up until your chin clears the bar
- Lower your body with a controlled movement

Underhand Grip Pull-up/Chin-up

- Thumb and pointer finger touching (diamond shape) with your hands 
- Bend at the elbows to come down 
- Keep your core engaged 
- Extend your arms, pressing yourself up

Diamond Push-ups

Superset

- Incline EZ-bar or DB Skull Crusher (behind head) 4 x 12/10/8/8
- Reverse Incline Ez-bar or DB Spider Curls 4 x 12/10/8/8

NOTE: Key tip on the Skull crusher is make sure to angle arm back so that weight does not stack in a straight line over wrist and elbow. Keep your elbows slightly back.  This will keep tension on triceps.

- 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

- Support your chest into an incline bench
- Curl the EZ-bar up toward your shoulders keeping your elbows pointed toward the floor
- Lower the bar into a deep stretch in your biceps

EZ-bar Spider Curls

- DB Wide Curl 4 x 10 drop 10
- Cable Tricep Pushdowns 4 x 10 drop 10

NOTE: The wide curl, keep your elbows tucked firmly into your side. Instead of bringing the dumbbells in a forward motion, you will keep them out to your sides, basically making a “W” with your arms. For the pushdowns, you can use any attachment you prefer, v-bar, rope, straight, ez-bar…etc. You will be doing drop sets on both exercises.

- Begin with a dumbbell in both hands and elbows close to your body
- Curl the dumbbells wide, out and up toward your shoulders 
- Slowly lower down until arms are extended

DB Wide Bicep 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

- Single Arm Cable Tricep Kickbacks 3 x 12-15 each arm
- Single Arm Cable Crossbody Curl 3 x 12-15 each arm

NOTE: Crossbody curl, you will stand perpendicular with the weight stack. The arm working will be closest to the stack and you will be curling across to the midline of your body.

- 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

- 12-15 reps each arm

Cable Single Arm Bent-over Tricep Kickback

- Stand with your back to the cable machine
- Grab the handle with your working arm
- Curl the handle up toward your shoulder engaging your bicep
- Complete desired reps then repeat on the opposite side

Single Arm Cable Curl - Facing Away

3 Rounds x 30 sec each
- Weighted Toe Touch
- Hollow Body Reverse Curl
- Weighted Russian Twist
- Weighted Hollow Body Double Crunch

NOTE: Use preferred weight for the weighted movements (med ball, slam ball, DB, KB or plate)

- Begin in a supine position with arms holding a med ball and legs straight up
- Roll your shoulders off the ground and reach the ball to your toes
- Roll back down and repeat

Med Ball Toe Touches

- Place your arms extended by your sides 
- Curl your knees into your chest raising your hips off the ground
- Lower with control

Reverse Curls

- Lean back to about 45 degrees and raise your legs off the floor
- Rotate the med ball from side to side

Med Ball Russian Twist

- Start with your arms at your sides and legs extended 
- Tuck your knees in while lifting your torso up, meeting together in the middle 
- Extend your body back out to hollow hold position

Hollow Body Double Crunch

Ab Giant Set

ARMS & ABS

Latchman Harrilal

ROBERT

ARMS/ABS

Bicep & tricep triple sets…huge pump!  👍🏻💪🏻. Bookmarked!

Becca

Alt to push-ups needed got carpet tunnel. Just as I had perfected push-ups. Never could do 1 now 6 in row. But killing g my fingers after

Christy T

Samantha

Loved it!!! Did Battle ropes instead of sprints since knee started pulling and was still a killer!

Kassey Lay

CONDITIONING/CORE

Always solid. Took myself to the gunshow!

Candace

Jessica

Elnaz

Wendy Walkabout Ellis

Sandy Rdz

 Conditioning & Core

Satwinder

Marc

Wasn’t sure if the last circuit was 10 or 40min 🤷🏽‍♀️

Tamara

Sharaleen Brown

Conditioning & Core

Kelly

Estefany

ABS (Giant Set)

Martha

Kristan

CORE CIRCUIT

Chandra

Brittany

Andrea Copenhaver

Gretchen

In the last few weeks I’ve been using your program I have seen a drastic change in my physique! I’m excited to see where I’ll be in another month

Dana

 Pull (Back/Rear Delts/Biceps/Abs)

I love these ab workouts!! You can fit them in any time of the day and do them almost anywhere. 🔥

ARMS & ABS

Community

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