Name: Playbook - Dana Linn Bailey - ARMS/ABS
Uploaded: 2023-12-27T14:27:39.371Z
Duration: 45 min
Description: ARMS/ABS

Cynthia Biscaino

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

Gino

Lucy

Loved this workout!!!!  Best arm one in a while 💪🏽 thank you!!!

Angela Guinn

Lyndee

Viktoria

Vanessa

Fany

Carolyn

Holy cow. Terrible and great at the same time!

Shelly

That was hard! My arms are jello in a good way.

Maddie

I’m crying right now! Lol thanks a lot lol. Merry Christmas Bailey Family. ❤️❤️❤️❤️❤️❤️❤️❤️❤️

Maryann

Megan

Great workout 🏋️‍♂️!!💪🏼💪🏼

John

Julia

Nathalie

Wow, my abs and arms are dead. Love that feeling

Carly

Sadie

Dani

Samuel burnett

Shae

Kayla Laweka

Ashleigh

Elle

Ryan

Andrea

Sandy

LaRhesa

Justine

Killer workout. LOVE this ab circuit. You’re the bomb.com 😝

Amanda

Calvin

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

2. TS:
- 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. SS:
- Standing Single Arm High Cable Curl 3 x 10-12 (each arm)
- Single Arm Cable Cross Body Extension 3 x 10-12 (each arm)

4. SS:
- 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.

- 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 (21’s: 7 bottom, 7 top, 7 full range)

- 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

- 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

Tri-set

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 (single arm)

- 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

- 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 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

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

Tiffany hodges

Diana

Keyleigh1!

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.

ARMS/ABS

Community

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