Name: Playbook - Dana Linn Bailey - ARMS/ABS | Friday | 1-28
Uploaded: 2022-01-31T02:33:51.807Z
Duration: 45 min
Description: ARMS/ABS | Friday | 1-28

So enjoyed the challenge and trying for the first time the elbow push-ups. Can’t wait to find this style in more workouts to come

Sarah Ashley

Glad I didn’t skip ahead to this weeks workouts, great arm oukp

Bethany Henson

Fantastic workout! Biceps and triceps know they had a workout! Thanks DLB!

Aileen Walsh

Lisa

Lindsey

Kirsten Parker

My arms are now useless!! 💪🏼👌🏼

Jessiey Marie

Pearl

Haha I did these using blood flow restrictive occlusion training. I couldn't do the last round of biceps and triceps! Great workout.

Jenna

JESSICA

All the workouts this week have been 🔥, keep it up Dana!

Noel

Christiane Mielert

Lynn Schultz

Had to sub elbow push up, TRX hardest part was getting in and being stable.  Had to sub the ab exercises

Mary Glascock

That body saw looked like it was gonna be easy… ☠️☠️

Gayle Bullock

So… preggo bellys make pikes fucking impossible. But great workout.

Jennie

Lori Miller

Michelle Long

Krystal

That ab block though!! I feel like I’m going to puke!!!!

Hallie

Leigh

Crystal Marrero

I don’t need arms tomorrow. It’s fine

ShayLee

I straight up think you’re trying to kill us all this week. After doing 248 lateral raises and then elbow push ups. Like I love you, but I almost broke my nose. You could have at least made them look hard 😂

Brandy

Love it when I outperform my expectations!

Sarah

Chris Woodson

Amanda

Keyleigh1!

Yes abs! By far my favorite ab circuit so far!

Brandi

Awesome!! Loved the Core! It’s perfect for an ex gymnast!!!!

Randi Armstrong

Killer workout! 💪💪💪 gains pending....😂

Annelli

Julio

Ritchel Engstrom

Chris

I’m just going to sleep on the floor right where we completed our TRX drills 😴😫💤🥱!

Monica Sanchez

Laura

Brianna

Erica

Between my arms and my delts my upper body is fycking dead

Megan

The burn: crazy.
The pump: even better! 🔥

Mary Arnold

Loved the exercises but hard 
to stay on pace in a busy gym with a training partner.

Mark Tirman

Garry

Jon Fuller

Tara

Jill

Debelayne

Great arm workout. Just wish there was an alternative to TRX Abs! 😪

Allyn

1/28 ARMS/ABS:

1. Superset:
- Cable Rope Hammer Curl 4 x 20/15/12/10 drop 8
- Cable Rope Overhead Extension 4 x 20/15/12/10 drop 8
NOTE: Drop set on last sets, do 10 reps drop weight and perform 8 more.

2. Superset:  
- EZ-bar Bicep Curls 4 x 12/10/8/8
- EZ-bar Close Grip Bench Press 4 x 12/10/8/8

3. Superset:
- DB Negative Preacher Curls 4 x 5-6 reps (each arm)
- Elbow Push-up 4 x 8-10 reps
NOTE: You are are doing 4-5 sec negative on the eccentric on DB Preacher, once arm gets to the bottom you can use your other arm to help you back up.

4. Superset:
- DB Seated Incline Curl 4 x 12/10/8/8
- Incline DB Skull Crushers 4 x 12/10/8/8

5. CORE: 3 Rounds
- 20 TRX Mountain Climber
- 10 TRX Pikes
- 10 TRX Body Saw
- 10 TRX Knee Tucks
REST 60 secs between each round
NOTE: I take about 20 sec rest between each exercise.

- Cable Rope Hammer Curl 4 x 20/15/12/10 drop 8
- Cable Rope Overhead Extension 4 x 20/15/12/10 drop 8

NOTE: Drop set on last sets, do 10 reps drop weight and perform 8 more.

- 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

NOTE: Drop set on last sets, do 10 reps drop weight and perform 8 more.

Cable Rope Hammer 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

NOTE: Drop set on last sets, do 10 reps drop weight and perform 8 more.

Cable Rope Overhead Tricep Extension - Low Pulley

Superset

- EZ-bar Bicep Curls 4 x 12/10/8/8
- EZ-bar Close Grip Bench Press 4 x 12/10/8/8

- 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

- 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

- DB Negative Preacher Curl 4 x 5-6 reps (each arm)
- Elbow Push-up 4 x 8-10 reps

NOTE: You are are doing 4-5 sec negative on the eccentric on DB Preacher, once arm gets to the bottom you can use your other arm to help you back up.

- Start with dumbbell in one hand and your arm extended over an incline bench
- Curl the dumbbell up toward your shoulder
- Lower the dumbbell slowly (4-5 sec) until your arm is almost fully extended
- Complete desired reps then repeat on the opposite side

DB Negative Preacher Curl

- Begin in a push up position with arms extended further
- Bend your elbows until your forearms are on the ground
- Press into your hands to rise back up

Elbow Push-up

- DB Incline Bicep Curl 4 x 12/10/8/8
- Incline DB Skull Crushers 4 x 12/10/8/8

- 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

- 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

3 Rounds
- 20 TRX Mountain Climber
- 10 TRX Pikes
- 10 TRX Body Saw
- 10 TRX Knee Tucks
REST 60 secs between each round

NOTE: I take about 20 sec rest between each exercise.

- Start in a high plank position with your feet in the TRX handles
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

TRX Mountain Climbers

- Start in a high plank position with your feet in the TRX handles 
- Pull your hips up toward the ceiling into a pike position 
- Extend back out to starting position with control

TRX Pikes

- Start in a low plank position with your feet in the TRX handles
- Shift your weight forward and back, see-sawing your body 
- Maintain a tight core through the movement

TRX Body Saw

- Start in a high plank position with your feet in the TRX handles 
- Tuck your knees in and out towards your chest

TRX Knee Tucks

Core

ARMS/ABS | Friday | 1-28

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

Michelle

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

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/ABS | Friday | 1-28

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