Name: Playbook - Dana Linn Bailey - ARMS & ABS
Uploaded: 2023-12-27T14:27:39.327Z
Duration: 60 min
Description: ARMS & ABS

Michelle

Joel

Holy shit could barely type after that arm workout

Lucy

Tsakane

Hippie

I'd write you a letter but my arms are shaking so bad, you wouldn't be able to read it!!😝

Dana

Taylor

Maryann

Katie

Andi

ItsTooNbruh

Whew!  Arms were Swole after my workout 🤩

Kisha DuBuclet

Laura

Basically nauseous 🤢, but happy about it 😜💪

Karen Dillon

Michael

Lacey

Moriah

Zariah

Jessica

For those complaining about the lack of arms last week.. I hope you’re happy! 😂🤣 Lol. J/k. 🔥 as always DLB!

Polly

Joycelyn BENJAMIN

😮‍💨😮‍💨😮‍💨😳 I completed a whole week for the first time! 
🥳

Amanda

Holy Shit !! I can’t feel my arms 🔥🔥🔥🔥☠️💪👊

sabrina moats

Andrea

Great arm day 🔥💪🏿🔥💪🏿🔥💪🏿🔥💪🏿🔥💪🏿🔥💪🏿🔥💪🏿🔥💪🏿🔥💪🏿

STTP

Alisha

Sherlyn McCormick

Destiny

I'm going to be a whole ass mess now. You got me walking funny from legs and now I'm not going to be able to wash my hair. 🤦🏽‍♀️🔥🔥🔥

Angela Edwards

Tara

Bloody hell!  Hated that & loved how it felt 😅💪

Lisa Gimenez-Codd

Lara

janet

Brandi

Christianna

Monique

Operatiin: build my biceps is underway! 💪💪😜✌️

Mari

Fuck me those 10-50’s then 50-10’s feelin the pump and burn 🔥💪🏼

Raina Beesley

A bit too long, the 3 sets took 65min didn’t have time for the abs.

Melissa

Stacy Picone

Yessss 💪🏼💪🏼💪🏼 always get the best pump with the high rep arm days!

Danielle

Wendy Mosley

1. Superset:
- Close Grip Bench 40/30/20/10/5
- Reverse Grip Pulldown 40/30/20/10/5
Complete 40 reps. Rest. Then 30 reps…20 reps…10…and the 5

2. Superset:
- Tricep Rope Extension 10/20/30/40/50
- Cable Rope Hammer Curl 10/20/30/40/50 

3. Superset:
- EZ or Straight Bar Cable Extension 50/40/30/20/10
- EZ or Straight Bar Cable Curl 50/40/30/20/10

4. AB GIANT SET : 3 rounds 12-15 for each exercise
- Ab Roll Out
- Lying Leg Lift  + Hip Lift 
- V-sit Double Crunch
- Lying Reverse Curl

- Close Grip Bench 40/30/20/10/5
- Underhand Grip Pulldown 40/30/20/10/5

Complete 40 reps. Rest. Then 30 reps…20 reps…10…and the 5

- Grip barbell just inside shoulder width apart
- Lower the bar toward your chest
- Keep elbows close to your sides to engage triceps
- Press the bar up to starting position

Close Grip Bench Press

- Grab the bar with an underhand grip 
- Pull down towards the top of your chest
- Keep your elbows close to your body 
- Engage your lats as you pull
- Extend your arms to return the bar to starting position

Underhand Grip Lat Pulldown

Superset

- Tricep Rope Extension 10/20/30/40/50
- Cable Rope Hammer Curl 10/20/30/40/50

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

Cable Rope Triceps Extensions

- 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

- EZ or Straight Bar Cable Extension 50/40/30/20/10
- EZ or Straight Bar Cable Curl 50/40/30/20/10

- 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

- Begin with bar underhand grip in your hands
- Curl bar toward shoulders
- Focus on engaged your biceps 
- Lower back down slow and controlled

Cable Bicep Curls

3 rounds 12-15 for each exercise
- Ab Roll Out
- Lying Leg Lift  + Hip Lift 
- V-sit Double Crunch
- Lying Reverse Curl

- Kneeling on floor gripping barbell just outside shoulder width 
- Keeping your back and arms straight
- Roll barbell out in front of you
- Engaging your core roll the barbell back towards your knees

Barbell Ab Rollout

- Lying on your back, hold a barbell straight up above your shoulders
- Raise your legs up, pointing your toes to the ceiling
- Lift your hips up, pushing your toes up
- Reverse the movement with control
- Engaging your core throughout the movement

Barbell Leg Lift + Hip Lift

- Begin with your body in a modified V-sit, bent at the knees
- Tuck your knees in and lift your chest up
- Extend back out 
- Repeat for time or reps

V-sit Double Crunch

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

Hollow Body Reverse Curls

Ab Giant Set

ARMS & ABS

Arly

Charla

Biceps and Triceps

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

Tiffany hodges

Diana

Keyleigh1!

ARMS/ABS

Pamela Castleberry

Madonna

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.

Cynthia Biscaino

Angela Chapparosa

Had to replace a couple exercise my shoulder jerked

Gino

Ashley 

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

KILLER PUMP! 💪🏽💪🏽💪🏽🐺🐺🐺

Nicole

ARMS: “Meathead” Workout

April

It’s about an hour later, and my arms are dead

I thought I used to have intense workout until I got this app 

I’m 49 and this app makes me feel like I’m 110

What a killer workout!! Highly recommended!!

ARMS & ABS

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