Name: Playbook - Dana Linn Bailey - ARMS/ABS
Uploaded: 2023-12-27T14:27:39.120Z
Duration: 60 min
Description: ARMS/ABS

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

Tiffany hodges

Diana

Keyleigh1!

Sarah

Great workout! Arms were shaking.  When the set reads all the same reps ex..15,15,15,15, do you stay with the same weights each set,or move up?

Shauna

amy roenker

Gaige

Omg!  First time with this one.  Had a hard time with the abs, better next time.

Sheila Mancuso

it broke me my arms are shaking, abs screaming, Flag nor Fail !

Glenys Gibbs

Derek

Keile

Jessica mejia

Stephen

Becca

Jenn

William

Lyndee

Hannah

Rachel

Leigh

Great arm day! Thank you DLB! Have a great weekend

Maryann

DANIEL CABALLERO

YOU’VE BEEN THUNDERSTRUCK 💥💥💥💥💥💥💥💥💥💥

Karen Elizabeth Porter

Skye

Tracy

Amanda

Anne

Aleta

Dawn Keiser

Alysia

Dana

Elvira

Loved it. I'm not too strong in the core section, but overall, very good.

Tina Wade

Jennifer

My arms feel like noodles and my abs are burning. Amazing!

Amelia

Sharaleen Brown

Esmaralda

Taylor

Cait Zona

Margaret Negrete

Tabatha

Jamie

Katherine

I’m glad I saw it through to the end and I thought about being a quitter. I was getting pretty tired but I’ve never had regrets FINISHING a workout!

Chaka

Melissa

ARMS/ABS

1. Superset:
- EZ-Bar Bicep Curl 21's 4 x 21’s (7 bottom, 7 top, 7 full)
- DB Overhead Extension 4 x 10-12

2. Triset:
- EZ-Bar Skull Crusher 4 x 12/10/8/8
- EZ-Bar Close Grip Press 4 x failure
- Alternating DB Bicep Curls 4 x 12/10/8/8 (each arm)

3. Superset:
- High Cable Curl 3 x 10-12
- Single Arm Cable Cross Body Extension 3 x 10-12 (each arm)

4. Superset:
- Tricep Rope Extensions 4 x 12-15
- Rope Hammer Curl 4 x 12-15

5. AB Circuit: 3 x 30 sec each
- Weighted Opposite Toe Touch or Jackknife R 
- Weighted Opposite Toe Touch or Jackknife  L
- Weighted Hollow Body Double Crunch
- V-Sit Leg Up and Overs
15 sec rest between each exercise, and 60 sec between each round.

- EZ-Bar Bicep 21's 4 x 21 (7 bottom, 7 top, 7 full)
- DB Overhead Extension 4 x 10-12

- Complete 7 bottom half curls
- Complete 7 top half curls
- Complete 7 full range curls

EZ-bar 21’s

- Keep your elbows close to your temples
- Bend at the elbows to lower the dumbbell down behind your head
- Extend your arms engaging your triceps to bring the dumbbell back up

DB Overhead Tricep Extension

Superset

- EZ-Bar Skull Crusher 4 x 12/10/8/8
- EZ-Bar Close Grip Press 4 x failure
- Alternating DB Bicep Curls 4 x 12/10/8/8 (each arm)

- 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 until it taps your chest
- Extend your arms straight back up

EZ-bar 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

DB alt. bicep curls

Triset

- Standing High Cable Curl 3 x 10-12
- Single Arm Cable Cross Body Extension 3 x 10-12 (each arm) 

NOTE: The crossbody extension, you will stand sideways to the pulley with the working arm furthest away. Your hand will start up by your shoulder and pull diagonally across your body into a tricep extension.

- Grip handles with your palms up, arms out to a T
- Bend at the elbows curling the handles in toward your head and shoulders 
- Slowly extend back to starting position

Dual cable curls

- 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

Cable Single Arm Crossbody Tricep Extension

- Tricep Rope Extensions 4 x 12-15
- Rope Hammer Curl 4 x 12-15

- 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

Cable Rope Triceps Extensions

- 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

Cable Rope Hammer Curls

30 sec ON / 15 sec REST
60 sec rest between rounds

NOTE: Weighted Hollow Body Double Crunch, you will have DB or plate in hands. Start in hollow body with arms over head holding the weight, double crunch, bring your knees tucked in to chest and crunching up bringing the plate or weight over knees. Then extend back out into hollow body with toes pointed, arms over head, legs and upper body off the ground.

- 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 (right)

Single leg alt jackknifes (left)

- Start with your arms at your sides and legs extended 
- Tuck your knees in while lifting your torso up, meeting together in the middle 
- Extend your body back out to hollow hold position

Hollow body double crunch

- Seated with your legs straight out in front of you and hands behind you for support 
- Lift your legs up and over a stationary object
- Engaging your core throughout the movement

V-sit up & over

Ab Circuit

ARMS/ABS

Nyala

Sherlyn McCormick

Franci

Biceps and Triceps

Mandy

Shannon

Andrea

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.

Cynthia Biscaino

Angela Chapparosa

Had to replace a couple exercise my shoulder jerked

Gino

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

ARMS/ABS

Community

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