Name: Playbook - Dana Linn Bailey - ARMS | Saturday | 8/13
Uploaded: 2022-08-14T23:56:15.043Z
Duration: 60 min
Description: ARMS | Saturday | 8/13

LaRhesa

Ashley Stubinger

Stacia

Arms & core are on 🔥 owwiiee. But a good ow 😜

Mandy

Sarah

That superset with the cable curls and tricep extensions about killed me 🥵🥵🥵 love it

Billie Porterfield

Troy

Maritza Pena

Raina Beesley

Larry

Jermainuel

Edmur

Dawn

Brooke

JoMarie

Did not notice the drop sets before starting .. phewww

Jill

Allyson

sabrina moats

Yeah... Arm and abs are on fire... absolute intense session today

Joycelyn BENJAMIN

🔥💪🏿🔥💪🏿🔥💪🏿🔥💪🏿🔥💪🏿🔥💪🏿🔥💪🏿🔥💪🏿🔥💪🏿🏋️‍♀️

STTP

Laura

Randi Armstrong

Goodmorning pump, heres to the weekend 💪💪

Mary

Ryan

I LOOOOOOVE having the arm/Ab day as the 6th day!

Erica

Lacey

Yeppers… that burned 😳 can’t even hold up my water bottle now🤣

Amanda

Can’t feel my arms all I see is pump. 💪🏽 ✨

KIMBER

CAROLINE

Michaella Hartinger

Mindi

Kalene

Meredith

Brittany

Great workout to finish the week. Arms are feeling it!

Cindy

Nancy

I don’t always workout my arms & abs but when i do… fuuuuuudgeee

David

Farica

Today I swore at the weights. Holy sweet Jesus 🔥 one of my favorite arm workouts!

Haley

Michelle Long

Great to have a day specifically for arms again 🙌🏼🙌🏼

Gustavo

I’ve entered bear mode and have completed my bulk. I’m at 125 pounds and now am cutting. This was a wonderful workout. 😸👌💪🥗

Kathulhu

8/13 ARMS

1. Close Grip Bench 5 x 12/10/8/6/6

2. Alternating DB Bicep Curl 5 x 12/10/8/6/6 each side

3. Superset:
- Cable Bicep Curl 40/30/20/10/10
- Cable Tricep Pushdowns 40/30/20/10/10
Complete 40 reps of the first exercise and immediately after 40 reps of the second exercise. Rest. Then 30 reps…20 reps…10…and then 10 again.  Adding weight every time the reps go down and try to add weight for the second set of 10

4. Superset:
- EZ Bar Lying Skull Crusher 10/10/20/30/40
- EZ-Bar Bicep Curl 10/10/20/30/40
For this superset you are going the opposite way, decreasing the weight as the reps go up.

5. AB GIANT SET : 3 rounds 12-15 for each exercise
- Weighted Hollow Body Knee Tuck
- Weighted Toe Touch
- Weighted V-sit Russian Twists
NOTE: The weighted hollow body knee tuck, weight starts behind your head, when you tuck your knee crunch forwad and bring DB or Kettlebell to knee, then extend out straight into hollow body.

- 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

- 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

12/10/8/6/6 reps each side

DB Alt. Bicep Curls

- Cable Bicep Curl 40/30/20/10/10
- Cable Tricep Pushdowns 40/30/20/10/10

Complete 40 reps of the first exercise and immediately after 40 reps of the second exercise. Rest. Then 30 reps…20 reps…10…and then 10 again.  Adding weight every time the reps go down and try to add weight for the second set of 10

- 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

- EZ Bar Lying Skull Crusher 10/10/20/30/40
- EZ-Bar Bicep Curl 10/10/20/30/40

For this superset you are going the opposite way, decreasing the weight as the reps go up.

- 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

- 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

: 3 rounds 12-15 for each exercise
- Weighted Hollow Body Knee Tuck
- Weighted Toe Touch
- Weighted V-sit Russian Twists

NOTE: The weighted hollow body knee tuck, weight starts behind your head, when you tuck your knee crunch forwad and bring DB or Kettlebell to knee, then extend out straight into hollow body.

- Start in a hollow body hold position, holding med ball overhead
- Tuck your knees into your chest with control
- Extend your legs back out to starting position
- Engaging your core throughout the movement

Hollow Body Med Ball Knee Tucks

- 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

- 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

Ab Giant Set

ARMS | Saturday | 8/13

Norma

Priscilla

Didn't do everything because of my knees and the fact I have a 5 km bikeride to get home tonight whereas the last kilometer is uphill! 😅 Other than that... Awesome!

Hege

Legs | Monday | 4/22

I love your program!!! It is hard hard and some stuff I can’t physically do, YET, so I make small adjustments as needed. I am a large over weight person who didn’t always make my personal health a priority. I am working on getting my joints and muscles working for me instead of against me! Thank you for creating this! It keeps me motivated and on track.

Tiffany Cannon

Brandy

I’m just getting back into weight training as a single mom and having your videos/workout helped me feel less out of place 🫶🏼

ARMS | Saturday | 8/13

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