Name: Playbook - Dana Linn Bailey - ARMS
Uploaded: 2023-12-27T14:27:39.152Z
Duration: 60 min
Description: ARMS

Angela

Valerie

Sherlyn McCormick

Rachel

Robert

Monica

Emma

Annette

Wendy Mosley

Amazing! Definitely needed this for arm day

Diana

Awesome.  
That press up/chin up combo is insane!

Sharyn

Benjamin

Teresa

Keyleigh1!

Michelle

Edmur

Mark  Oconnell

Lindsey

I need to do that ab workout every damn day 😂

Katie

Mandy

Krzysztof

Training abs has been missing from my training.  This was a challenge but very much welcomed!

Quinn

Kisha DuBuclet

MaryJoy Martini

Sarah

Great end of week training... arms and abs are throughly worked 💪

Joycelyn BENJAMIN

💪🏿💪🏿💪🏿🔥🔥🔥💪🏿💪🏿💪🏿

STTP

Vanessa Padalino

Kelly

Can’t feel my arms, those 1 and 1/2 curls! Omg

Nicholas

Beth

Natalie

Monique

Tiffany

Quinton Powell

Hanna-Mari

Kasie

Melissa

Danielle

Kevin

Darla

MaryBeth 

1. Superset:
- Single Arm Preacher Curl 3 x 10-12 each side
- Single Arm Tricep Kickback (palm face forward) 3 x 10-12 each side
 
2. Superset:
- Seated 1.5 rep Dumbbell Wide Curls 4 x 10/8/6/6
- Seated Dumbbell Overhead Tricep Extension 4 x 12/10/8/8

3. Superset:
- DB Close Grip (Hex) Press 4 x 12/10/8/8
- DB Alternating Crossbody Curls 4 x 8-10 each side

4. Superset:
- Close Grip Push-Up 4 x 10-12 or Failure
- Underhand Pull-Up 4 x 10-12 or Failure

- Single Arm Preacher Curl 3 x 10-12 each side
- Single Arm Tricep Kickback (palm face forward) 3 x 10-12 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

DB Single Arm Preacher Curl

- Hinge forward until your chest is parallel to the floor
- Hold a single dumbbell with your arm bent 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

DB Single Arm Bent Over Tricep Kickback

Superset

- Seated 1.5 rep Dumbbell Wide Curls 4 x 10/8/6/6
- Seated Dumbbell Overhead Tricep Extension 4 x 12/10/8/8

NOTE: For the 1.5 rep curls, go up for a full rep, come all the way down, come up half way, back down = 1 rep.  Wide means elbow is at your side and arms come away from the body.

- From an incline position 
- Keep elbows pointed to the floor
- Curl dumbbells up towards your shoulders 
- Lower them half way down, lift them back up to the top
- Lower slowly back to starting position

DB 1 1/2 Rep Incline Wide Curls

- 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

- DB Close Grip (Hex) Press 4 x 12/10/8/8
- DB Alternating Crossbody Curls 4 x 8-10 each side

- 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

- 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

8-10 reps each side

DB Crossbody/Inward Curls

- Close Grip Push-Up 4 x 10-12 or Failure
- Underhand Pull-Up 4 x 10-12 or Failure

NOTE: on push-up keep elbows close to your body and back, don't let them go wide.

- 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

- Hold the bar with your palms facing you
- Pull your body up engaging your back
- Come up until your chin clears the bar
- Lower your body with a controlled movement

Underhand Grip Pull-up/Chin-up

ARMS

Charla

Brandi

Nyala

Biceps and Triceps

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

Tiffany hodges

ARMS/ABS

Madonna

Maryann

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

Angela Chapparosa

Had to replace a couple exercise my shoulder jerked

Gino

Ashley 

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

ARMS

Community

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