Name: Playbook - Dana Linn Bailey - ARMS/ABS
Uploaded: 2023-12-27T14:27:39.248Z
Duration: 75 min
Description: ARMS/ABS

Angela Chapparosa

Had to replace a couple exercise my shoulder jerked

Gino

Ashley 

Toni

Lyndee

Jessica mejia

Lucy

Carolyn

Keyleigh1!

Christine

Katherine

Love this one, did it two Saturdays in a row.

Melissa

Lacey

Ananda

Mandy

Colton

Jennifer

Just starting up again exercising! Love your program!

Rejeanne

Just finished my first session. This was great. However I wish there was a place where one could record the weight we did

Braja

Sherlyn McCormick

Karen Dillon

Loved this, wasn’t easy but wasn’t exhausting & finally had time to fit abs in, usually run out of time.

do you keep track of how many casualties you have from your workouts?

Jacklyn

James Dendy

ROBERT

Will

Leg day and arms in one!! I feel strong💪

Kimm

Afton

Tom Ball

Great arm and abs workout.. thanks DLB!!!

Joycelyn BENJAMIN

Hate ab roller, like not in a way that I need to do it more, just hate- never do it again lol

Elise

Tyler

Fotini

Alisha

Arm day is always a great day 🔥🔥🔥🔥🔥🔥🔥🔥🔥

STTP

Love arms and abs to start the weekend 💪

Monique

Sabrina

Guns popping all over the place this morning.

KIMBER

Mona

Madelein

Anto

Wendy Mosley

Chris Martinez

Calvin

That core hit different! Lol good luck everyone! Kick some ass! Alsoooooo thank you Dana! Lol kicking my ass as always

Maryann

Marissa Sanchez

Ashley

1. Superset:
- KB or DB Hammer Curl 4 x 10 each alternating)
- KB or DB Lying Skull Crusher x 5-8 (together)

2. Superset:
- Incline DB Close Grip (Hex) Press 4 x 8-10
- Diamond Push-up 4 x 10-12 or failure

3. Preacher Curl 21’s 4 x 21 (7 top/ 7 bottom / 7 full)

5.Superset:
- Single Arm Preacher Curl 3 x 8-10 each side
- Single Arm Overhead Tricep Extension 3 x 8-10 each side

6. ABS: 3 Rounds 
- 12 Ab Rollout
- 12 Lying Reverse Curl
- 12 Butterfly crunch
- 12 High plank opposite elbow to opp knee each side

- KB or DB Alt Hammer Curl 4 x 5 each side
- KB or DB Lying Skull Crusher x 5-8

- Hold the dumbbells with your palms facing the midline of your body 
- Curl one dumbbell up engaging your bicep as you curl
- Lower the dumbbell with control and repeat with the opposite arm
- Alternating back and forth for time or reps

5 reps each side

DB Alt. Hammer Curls

- Start with your arms extended above your shoulders and a dumbbell in each hand
- Bend at the elbows lowering the dumbbells towards the top of your head
- Fully extend your arms back up contracting your triceps

DB Skull Crushers

Superset

- Incline DB Close Grip (Hex) Press 4 x 8-10
- Diamond Push-up 4 x 10-12 or failure

- Lay on your back with a dumbbell in each hand 
- Lower the dumbbells down, keeping your elbows close to your sides
- Press the dumbbells back up to the starting position

DB Close Grip Hex Press

- 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

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

7 bottom half reps
7 top half reps
7 full range reps

Machine Preacher Curl 21s

- Single Arm Preacher Curl 3 x 8-10 each side
- Single Arm Overhead Tricep Extension 3 x 8-10 each side

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

8-10 reps each side

DB Preacher Curl

- Start with your elbow bent and your arm crossed over behind your head 
- Extend your arm engaging your tricep to bring the dumbbell up
- Bend at the elbow to lower dumbbell back down to starting position 
- Complete desired reps then repeat on the opposite side

8-10 reps each side

DB Single Arm Overhead Tricep Extension

3 Rounds 
- 12 Ab Rollout
- 12 Lying Reverse Curl
- 12 Butterfly Sit-up
- 12 High plank opposite elbow to opp knee (12 per side)

- Kneeling on floor gripping barbell just outside shoulder width 
- Keeping your back and arms straight
- Roll barbell out in front of you
- Engaging your core roll the barbell back towards your knees

Barbell Ab Rollout

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

Hollow Body Reverse Curls

- Lay on the ground with knees bent the soles of your feet together
- Come up and touch your feet
- Lower back in a controlled motion 
- Engage your core throughout the movement

Butterfly Sit-up

- Start in a high plank position 
- Drive your knees towards the opposite elbow one at a time back and forth 
- Focus on controlled movements and keeping your core engaged throughout

12 reps each side

High Plank Knee to Opposite Elbow

ARMS/ABS

Csaba Hegyi

Arly

Charla

Biceps and Triceps

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

Tiffany hodges

Diana

Pamela Castleberry

Madonna

Arms

Angela

Valerie

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

Michelle

Joel

Holy shit could barely type after that arm workout

ARMS & ABS

Willow

Stephen

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

Dana

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/ABS

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