Name: Playbook - Dana Linn Bailey - W5/D6 ARMS
Uploaded: 2024-01-07T22:36:10.362Z
Duration: 60 min
Description: W5/D6 ARMS

Lindsey Williams

Lance

Cheyanne

Sommer

Misha

Anabel

Jael

Good workout. Some changes so as not to further injure my hip.

Celine

Nadene

Good workout,  traveling made for slacking on my part but got it done

Jennifer

Cynthia Vera Rivera

Liz Wetherby

Angela

Michael

Cody

Dang Dana, the ab set 🥵 that took some core balance and I do yoga every morning 😂

Elise

Julie

Veronica

Dez Chavis

Sprinter crunches are the core’s Bulgarian split squat. Convince me otherwise…🤢 💪🏻 🔥

Gillian

🔥💪🏻🦅  #eagles #superbowllvii #dlbdaily

Deborah

Sherlyn McCormick

Christy Miller

Elaney

Wow that drop set was some serious pump!🔥🔥💪🏼

Ananda

Fotini

Astrid

Derick

I am spent after the AB finishers! But I do love feeling the burn!

Elyse

Toasted abs. Lots and lots of reps on that giant set!

Diana

Michele

My abs haven’t hurt this much in a long time.

Allie

Abs wasn’t very good 🥴and arms are weak got golfers elbow so always avoided them a bit ( bicep curls) but I got through it thank you now off to night shift and undo all my hard work lol

Susan

Natalie

Sarah

Loved the WHOLE thing❣️👏♥️🤘 thank you Dana!

Hanna Garcia

Nastassia

Toni

Joycelyn BENJAMIN

Matthew

Kim Jacobs

DavidOntiveros

Kassey Lay

Hunter

Amazing! Great workout, loved it! Just couldn’t finish last 2 exercises, side plank couldn’t do more than 2-3 reps need to train balance more. And last exercise killed me after first set hahaha. So finished with simple sit-ups. Body shaking like after you know what LMFAO

Mindaugas Navickas

Crushed my workout with this training app day 1 , great improvements from your first app , I love how the app shows you , my idol doing each exercise. I am so excited to get to my next one !!

Carmen Lotero

ARMS/CORE
Habit Transformation Challenge Day 34

 1. Superset:
- Cable EZ-bar Bicep Curl 3 x 20/15/10 drop 10 drop 10
- Cable Tricep Extension 3 x 20/15/10 drop 10 drop 10
NOTE: The 3rd set is a double drop set. so you are doing 30 reps but 10 reps, drop weight, 10 reps drop weight and then 10 reps.

2. Superset:
- Incline DB Skull Crusher 4 x12
- Seated Incline DB Curl 4 x12
NOTE: For the DB Curl you can do these alternating or together

3. Single Arm Preacher Curl 3 x 12/10/8 each side

4. Single Arm Crossbody Extension 3 x 12/10/8 each side

5. Superset:
- Underhand Close Grip Chins 3 x Failure
- Close Grip Push-up 3 x Failure

6. AB GIANT SET : 3 rounds 12-15 for each exercise
- V-sit Up and Over
- Side Plank Knee to Elbow (12 -15 each side)
- Low Plank Knee to Elbow
- Sprinter Sit-up

- Cable EZ-bar Bicep Curl 3 x 20/15/10 drop 10 drop 10
- Cable Tricep Extension 3 x 20/15/10 drop 10 drop 10

NOTE: The 3rd set is a double drop set. so you are doing 30 reps but 10 reps, drop weight, 10 reps drop weight and then 10 reps.

- 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

- 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

- Incline DB Skull Crusher 4 x 12
- Seated Incline DB Curl 4 x 12

NOTE: For the DB Curl you can do these alternating or together

- Seated on a high incline bench
- Arms extended above shoulders a dumbbell in each hand
- Bend at the elbow lowering the dumbbells towards the top of your head
- Fully extend your arms up contracting your triceps

DB Incline Skull Crusher

- From an incline position 
- Curl dumbbells up towards your shoulders 
- Keep elbows pointed to the floor
- Lower slowly back to starting position

DB Incline Bicep Curls

- Keep your elbow on the pad
- Curl the handle up engaging your bicep
- Lower all the way to starting position with a slow and controlled movement
- Complete desired reps then repeat on the opposite side

12/10/8 reps each side

Single Arm Machine Preacher Curl

- Holding the cable in front of you with your elbow bent to 90 degrees
- Extend your elbow engaging your tricep, pulling the cable across your body
- Bend at the elbow to return to starting position 
- Complete desired reps then repeat on the opposite side

12/10/8 reps each side

Cable Single Arm Crossbody Tricep Extension

- Underhand Close Grip Chins 3 x Failure
- Close Grip Push-up 3 x Failure

- 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

- From a high plank position, hands under shoulders 
- Bend at the elbows lowering your chest towards the floor 
- Elbows should be going back towards your feet and staying close to your body 
- Extend your arms to come back up

Close Grip Push-up

3 rounds 12-15 for each exercise
- V-sit Up and Over
- Side Plank Knee to Elbow (12 -15 each side)
- Low Plank Knee to Elbow
- Sprinter Sit-up

- Seated with your legs straight out in front of you and hands behind you for support 
- Lift your legs up and over a stationary object
- Engaging your core throughout the movement

V-sit Up & Over

- Keep your hand underneath your shoulder, and feet stacked on top of each other
- Press your hips toward the ceiling to make a straight line from head to toe
- Bring your top leg towards your elbow engaging your obliques
- Complete desired reps then repeat on the opposite side

Side Plank Knee to Elbow

- From a low plank position
- Bring one knee out and forward up to your elbow
- Return to starting position and repeat on the opposite side

Low Plank Knee to Elbows

- Lying on the ground
- Explosively sit up, tucking one knee and the opposite elbow 
- Repeating back and forth for time or reps

Sprinter Sit-ups

Ab Giant Set

W5/D6 ARMS

Im ded, great start to the week 😮‍💨, been a few years since I lifted, currently obese but we’re changing that today

Bruce

Maal

W1/D1 CHELTS/ABS

Both son and I completed...felt lot of direct hits on the quads

Chris

Estelle

W1/D2 LEGS

Awesome workout! Hitting muscles in my back I’ve probably ignored for years 😬

Starting to have people watch family and I doing your program at the gym..

Love this workout 🏋️‍♀️ so much!

Thamara

W1/D3 BACK

My shoulder is in recovery, feels great to perform some new movements!

Melissa

Lexie

W1/D4 DELTS

Missy

Great glute workout! Quick and effective!

Great workout my legs are screaming again lol.

W1/D5 LEGS

Antonio

I thought my arms hurt... that is until I did the ab workout.  😭

Nick

W1/D6 ARMS/ABS

Denise

Working the start if my 3 12 hour days at work in a row

Lea Nakia

W1/D7 REST DAY

Shay

Had to use pretty lightweights for this but definitely gaining in strength weekly with these workouts.

W5/D6 ARMS

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