Name: Playbook - Dana Linn Bailey - ARMS
Uploaded: 2023-12-27T14:27:39.227Z
Duration: 60 min
Description: 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

Stephen

Jacob

Great workout! Just one thing hopefully Dana sees this…the last exercise she has “4 roundsx12” but when you click on her videos it says “3x12-15” 😬 might want to clarify.

Gino

Dana

Rachel

Lyndee

Monique

Kristy

Sarah

Denise

Ananda

Melissa

Amy forloine

Breanna

Hannah Douglas

Arms were at failure by the time the last few sets came around  👏🏾👏🏾

Ravyn Adams

Sherlyn McCormick

Ally Levine

Katelyn

First one! App is so easy, really like the built in timers.

Kara

Wendy Mosley

Lisa

Brittany Sherman

Ohhhhh I see you! I see you DLB! Lol this was an amazing! And I mean AMAZING WORKOUT! Thank you so much! I almost puked 😂 that would of been awesome though haha ! Thank you

Maryann

Randi Armstrong

I'm 6'3", walked of the gym dragging my arms and I feel like now I'm 6'
Great work out thx

Mark  Oconnell

Danielle

Amanda

Ryan

Tiffany

Alexis

STTP

Ashlea

Great arms and abs session.   Bi's, tri's and abs are burning!!

Joycelyn BENJAMIN

Jermaine

Lacey

Tasha

Tracy

Darlene

1. Superset:
- Underhand Pull-ups (2-3 sec eccentric) 4 x 12
- Close Grip or Diamond Push-ups (2-3 second eccentric) 4 x 12

2. Superset:
- Incline EZ-bar or DB Skull Crusher 4 x 12/10/8/8
- Ez-bar or DB Spider Curl 4 x 12/10/8/8

3. Superset:
- DB Wide Curl 4 x 20 (10 drop 10)
- Cable Tricep Extension 4 x 20 (10 drop 10)

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

- Underhand Pull-ups (2-3 sec eccentric) 4 x 12
- Close Grip or Diamond Push-ups (2-3 second eccentric) 4 x 12

NOTE: You are just slowing down the eccentric or the lowering part of both exercises.  Greater time under tension which will also make the exercise harder.

- 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 4 x 12/10/8/8
- Ez-bar or DB Spider Curl 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 20 (10 drop 10)
- Cable Tricep Extension 4 x 20 (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

20 (10 drop 10)

DB Wide Bicep Curls

- 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

20 (10 drop 10)

Cable Rope Triceps Extensions

- Single Arm Cable Tricep Kickbacks 3 x 12-15 each side
- Single Arm Cable Cross Body Curl 3 x 12-15 each side

NOTE: Cross Body 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 side

Cable Single Arm Bent-over Tricep Kickback

- Stand perpendicular to the cable machine, grab the D-handle with your inside arm
- Curl the handle up and across the front of your body toward the opposite shoulder 
- Lower with control back to starting position 
- Complete desired reps then repeat on the opposite side

12-15 reps each side

Cable Single Arm Crossbody Bicep Curl

ARMS

Charla

Brandi

Nyala

Biceps and Triceps

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

Tiffany hodges

Diana

Keyleigh1!

ARMS/ABS

Madonna

Mandy

Arms

Angela

Valerie

Angela Chapparosa

Had to replace a couple exercise my shoulder jerked

Ashley 

Michelle

Joel

Holy shit could barely type after that arm workout

ARMS & ABS

Willow

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

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