Name: Playbook - Dana Linn Bailey - ARMS
Uploaded: 2023-12-27T14:27:39.339Z
Duration: 60 min
Description: ARMS

Willow

Stephen

Gino

Ryan

Rachel

Lucy

Did this one today to get some arms in - back to DLBD tomorrow 💯

Jamie

Benjamin

Shae

Bethany Henson

janet

Karen Dillon

Serena

Maritza Pena

Yessenia

Ronda

Melissa

I need to work on core strength. I used to be fairly strong there but haven’t done much of it the past couple of years.

Jackie

Marisol

Tara

What a burn! Love it! Destroyyyyyy and dominate! 💪🏾

Mary Bennett Parish

Great end of the week work out.   Arms and abs are on fire!!!

Joycelyn BENJAMIN

Kristyn

Thank you for another crazy INTENSE WEEK 🔥🔥💪🏼 Loved it, my whole body aches….tomorrow I’ll definitely take a rest day!! Happy weekend love ya DLB❤️💪🏼😘

Fotini

Keyleigh1!

💪🏿💪🏿💪🏿💪🏿💪🏿💪🏿💪🏿💪🏿💪🏿

STTP

Ran short with time today so I combined the Abs in during my rest periods and I’m absolutely smoked! Awesome Arm/Ab day!

Erica

KIMBER

Was good to have a release from the day. Thanks 😸👌💪

Kathulhu

Lisa

Wendy Mosley

Emily

Danielle

Shaun Clark

Added a bicep curl and tricep push down drop set ☠️

Randi Armstrong

Calvin

Sjouk Cullison

Carolyn J

I don't think it's possible to ever give anything less than 5 stars. Just need to put in the work. Damn good workout Dana! Thanks 👊💪

Vanessa Padalino

I got a good good feeling! Yeah I’m up on cloud ain’t comin’ back down 🇦🇺👍👍🦋

Karen Elizabeth Porter

Aspen DeLong

Tanya

Happy Labor Day.  Arms done!! Whoop whoop!!!

Monica D Monroe

1. Triset :
- Seated Ez-Bar Curl 4 x 15/12/10/8
- Standing Ez-bar Curl 4 x 15/12/10/8
- Lying Ez-Bar Skullcrusher 4 x 15/12/10/8
	
2. Superset:
- Single Arm DB Overhead Tricep Extension 4 x 10-12 each side
- Alt Crossbody (Inward) Curl 4 x 10-12 each side

3. Superset:
- Single Arm Preacher Curl 4 x 15/12/10/10
- Single Arm DB Kickback (palm face forwad) 4 x 15/12/10/10
	
4. Superset:
- Cable Rope Overhead Extension 4 x 12-15
- Cable Curl 4 x 12-15

Ab Circuit: 3 ROUNDS: 30sec each (or 15 reps each)
- Bicycles (elbow to knee)
- V-Sit Crunch
- High Plank Elbow to Opposite Knee
- Hollow Body Reverse Curl

- Seated Ez-Bar Curl 4 x 15/12/10/8
- Standing Ez-bar Curl 4 x 15/12/10/8
- Lying Ez-Bar Skullcrusher 4 x 15/12/10/8

- 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

- 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

- 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

Triset

- Single Arm DB Overhead Tricep Extension 4 x 10-12 each side
- Alternating Crossbody (Inward) Curl 4 x 10-12 each side

- 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

12 reps each arm

DB Single Arm Overhead Tricep Extension

- Holding a dumbbell in each hand 
- Curl one dumbbell up and across the front of your body toward the opposite shoulder 
- Lower with control then repeat on the opposite side

10-12 reps each arm

DB Crossbody/Inward Curls

Superset

- Single Arm Preacher Curl 4 x 15/12/10/10
- Single Arm DB Kickback (palm face forwad) 4 x 15/12/10/10

- Keep your elbow on the pad
- Curl the handle up engaging your bicep
- Lower all the way to starting position with a slow and controlled movement
- Complete desired reps then repeat on the opposite side

15/12/10/10 reps each arm

Single Arm Machine Preacher Curl

- Hinge forward until your chest is parallel to the floor
- Hold a single dumbbell with your arm baby to 90 degrees, palm facing forward
- 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

15/12/10/10 reps each arm

DB Single Arm Bent-over Tricep Kickback

- Cable Rope Overhead Extension 4 x 12-15
- Cable Curl 4 x 12-15

- Begin with your back to the to cable and hands overhead, elbows close to temples and bent to 90 degrees
- Pull the rope forward until your elbows are straight
- Slowly bend your elbows returning to starting position

Cable Rope Overhead Tricep Extension - Low Pulley

- 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

3 ROUNDS: 30sec each (or 15 reps each)
- Bicycles (elbow to knee)
- V-ups
- High Plank Elbow to Opposite Knee
- Hollow Body Reverse Curl

- Alternately pull one knee toward your chest 
- Rotating your upper torso bringing the opposite elbow to your knee 
- Repeating back and forth for time or reps

Bicycle Crunches

- Lay with your legs and arms extended 
- As you raise your legs, reach your fingers toward your shins and raise your upper body off the floor
- Slowly lower yourself back and try not to use momentum

V-ups

- 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

High Plank Knee to Opposite Elbow

- 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

ARMS

Csaba Hegyi

Arly

Charla

Biceps and Triceps

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

Tiffany hodges

Diana

ARMS/ABS

Pamela Castleberry

Madonna

Maryann

Arms

Angela

Valerie

Sherlyn McCormick

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

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

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

Community

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