Name: Playbook - Dana Linn Bailey - ARMS/ABS (The Kristen Nun Arm Day)
Uploaded: 2023-12-27T14:27:39.348Z
Duration: 60 min
Description: ARMS/ABS (The Kristen Nun Arm Day)

Keyleigh1!

Shane

This is definitely different.  Couldn't be happier with routine.

Clinton

Ryan

Viktoria

Patricia

Christy

Brian

Mike

The pump is legit! Too legit to quit! 😋 always excited to any of your workouts. It’s the challenge of pushing through and sticking to the rest time that the sh*t I like 💪🏼

Sherlyn McCormick

Ashley 

Jessica mejia

Sina Sena

10 stars! Except...I may die soon...🤪🤣

Christy Miller

Been using this arm workout for the past few weeks! Insane pump-I love it!

Cynthia Biscaino

Yesenia

Kylie

Heather

I feel like I may have T-Rex arms tomorrow. What a workout!

Sophie

Great this is my favorite workout so far!❤️

Lucy

Kara

Tyler

Awesome did overhead extensions and push downs instead of skull crushers

Raina Beesley

Darby

Josh

Bobbi

Loved this exercise for so many different reasons.  Can't wait to do it again!

Quinn

Omg that was intense. Freaking loved it💪💪💪💪🥵🥵🔥🔥🔥🔥🔥🔥

Vicky

Tracy

Elizabeth

Coree

Just got humbled realizing I got SpongeBob noodle arms

Michelle

Gina

Yep this was it! Lol you kicked my ass lol

Maryann

Krzysztof

Travis

Holy burn 🔥 My arms feel HUGE after that!!! 💪🏻

Brandie

4/29: ARMS/ABS

1. DB Alternating Bicep Curl 4 x 10-12 each arm

2.  Single Arm Low Cable Curl 3 x 12 each arm 

3.  Preacher Curl machine 4 x 15/12/10/8

4. Tri-set:
- Alternating ISO Hold Seated Wide Curl 3 x 6-8
- DB Seated Wide Curl (together) 3 x 6-8
- Alternating Bicep Hammer Curl (seated or standing) 3 x 8-10

5. Tri-set:
- Single Arm Tricep Behind Head Extension 4 x 10
- Single Arm Cable Cross Body Extension 4 x 10
- Single Arm Cable Extension 4 x 10

5. Tri-set:
- EZ bar Skull Crusher 4 x 10
- EZ bar Close Grip Press 4 x Failure 
- Close Grip Pushup 4 x Failure 

CORE: 3 Rounds of Time
- 12 Alternating Single Leg Jackknife
- 12 Plank Hand Extension (forward and back = 1 rep)
- 12 Hollow Body Reverse Curl
- 12 Plank Knee to Elbow

- 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 reps each arm

DB Alt. Bicep Curls

- Stand with your back to the cable machine
- Grab the handle with your working arm
- Curl the handle up toward your shoulder engaging your bicep
- Complete desired reps then repeat on the opposite side

12 reps each arm

Single Arm Cable Curl - Facing Away

- Keep your elbows on the pad
- Curl the handles up engaging your biceps
- Lower with a slow and controlled movement

Machine Preacher Curls

- DB ISO Hold Seated Wide Curl 3 x 6-8
- DB Seated Wide Curl (together) 3 x 6-8
- Alternating Bicep Hammer Curl (seated or standing) 3 x 8-10

- From an incline position 
- Keep elbows pointed to the floor and tucked at your sides
- Hold one dumbbell in a contracted position, elbow near 90 degrees
- Curl the opposite dumbbells wide up toward your shoulder
- Lower slowly back to starting position
- Complete desired reps then switch arms and repeat desired reps

DB Incline ISO Wide Bicep Curl

- From an incline position 
- Keep elbows pointed to the floor and tucked at your sides
- Curl the dumbbells wide up towards your shoulders forming a W
- Lower slowly back to starting position

DB Incline Wide Bicep Curls

- From an incline position 
- Keep elbows pointed to the floor
- Curl dumbbells with your palms facing each other, up towards your shoulders
- Lower slowly back to starting position

DB Incline Hammer Curls

Tri-set

- Single Arm Tricep Behind Head Extension 4 x 10 each arm
- Single Arm Cable Cross Body Extension 4 x 10 each arm
- Single Arm Cable Extension 4 x 10 each arm

- Begin perpendicular to the to cable and hand outside hand holding the handle behind your head, elbow close to temple and bent to 90 degrees
- Pull the handle until your elbow is straight
- Slowly bend your elbow returning to starting position
- Complete desired reps then repeat on the opposite side

Cable Single Arm Behind the Head Tricep Extension

- 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

10 reps each arm

Cable Single Arm Crossbody Tricep Extension

- Start with your working arm bent at about 90 degrees 
- Extend at your elbows pulling the cable down
- Bend the elbow and control the weight back to starting position
- Complete desired reps then repeat on the opposite side

10 reps each arm

Cable Single Arm Tricep Extension

- EZ bar Skull Crusher 4 x 10
- EZ bar Close Grip Press 4 x Failure 
- Close Grip Pushup 4 x Failure

- 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

- 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

- 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 of Time
- 12 Alternating Single Leg Jackknife
- 12 Plank Hand Extension (forward and back = 1 rep)
- 12 Hollow Body Reverse Curl
- 12 Plank Knee to Elbow

- Lying with your legs and arms extended 
- Alternately raise one leg, reaching the opposite hand and tapping your toes, lifting your upper body off the floor
- Repeating back and forth for time or reps

Single Leg Alt. Jackknifes

- Start in a high plank position keeping your core engaged 
- Walk your hands forward with out letting your glutes dip down 
- Walk your hands back to starting position 
- Repeating the sequence for time or reps

High Plank to Extended Plank Walk

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

Reverse Curls

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

High Plank Knee to Elbow

Core

ARMS/ABS (The Kristen Nun Arm Day)

Nyala

Franci

Biceps and Triceps

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

Tiffany hodges

Diana

ARMS/ABS

Mandy

Shannon

Arms

Angela

Valerie

ARMS

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.

Stephen

Angela Chapparosa

Had to replace a couple exercise my shoulder jerked

Gino

Joel

Holy shit could barely type after that arm workout

ARMS & ABS

Willow

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

ARMS/ABS (The Kristen Nun Arm Day)

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