Name: Playbook - Dana Linn Bailey - Arm Day 💪🏼
Uploaded: 2023-12-27T14:27:39.440Z
Duration: 60 min
Description: Arm Day 💪🏼

What a killer workout!! Highly recommended!!

Austin

Michelle

Leann

Gino

AmyLee

Brandi

Lorenda

Lucy

JESS

Viktoria

Nina

Catherine

Jessica mejia

Rebecca

Jennifer Ramos

Tanya

Ivette

Never in my life have I had a pump as I do right now, insane! Another gym member pointed it out to me at first! 💪

Quinn

Missy Gall

HaD to skip that leg day. But did this arm work out!! Man building is great!!

Q Watson

Randi Armstrong

I finished the workout exercises but not the amount of reps.(I know that's contradicting. Lol) 
Holy shit, dudeMaybe I'll drop weight

Jose Padilla

Vicious pump during the workout. Abs finisher was the perfect cooldown..

Kyshawn

Valerie

I was looking for more of biceps and triceps. Not sure if I'm doing something wrong but is there no sound?

Vickie

I can’t pick up my water bottle after this lift    It was awesome

Angie

Killer and I loved it, pump was unreal!!!

Angela Guinn

Justine

Angela

Kelsey

Erica

It’s such as funny thing, I give so many of my clients similar workouts and you’d think I’d just apply them to myself but it’s really nice to have it mixed up a bit in new ways. Sometimes our routines that help us build discipline and practice start to become redundant or feel boring. This is why I love your workouts—there’s always something I need to see done in new ways to keep my OWN workouts fresh and exciting again. Thanks. Sorry for the novel. Long time fan and totally chasing your physique!

Rimu

Hell of a lot of arms but great workout!! Thank you so much🥳🥳

John

Ciearra

Karen Elizabeth Porter

April Parker

It was awesome thank you so much for making my workouts, so easy I just have to check a box and not think about what work I should do next 🤘🏼

Natasha

Lindsey

Just crazy sets!! Got them done!!! Yea me

Wendy Mosley

Nycole Lowe

Griselda

Kacie

Nikkie

I was actually able
To complete the entire workout! Feeling great!

Rhonda Jones

Ashley

Kristi

Maritza Pena

1. Superset (Reverse ladder)
- Single Arm Overhead DB Tricep Extension 50/40/30/20/10
- DB Concentration Curl 50/40/30/20/10

2. Superset (Ladder)
- EZ Bar Lying Skull Crusher 10/20/30/40/50 
- EZ-Bar Spider Curl 10/20/30/40/50

3. Superset (Reverse Ladder)
- Close Grip Bench 50/40/30/20/10
- DB Hammer Curl 50/40/30/20/10

4. AB GIANT SET : 3 rounds 
- Weighted Sit-up (arms over head) x 15
- Weighted Russian Twist x 15
- Weighted Hollow Body Double Crunch (hold weight in hands) x 15

- Single Arm Overhead DB Tricep Extension 50/40/30/20/10
- DB Concentration Curl 50/40/30/20/10 

NOTE: Complete 50 reps of the first exercise and immediately after 50 reps of the second exercise. Rest. Then 40 reps…30 reps…20…and so on till you get down to 5 reps of both. Add weight as the reps drop.

- 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

DB single arm overhead tricep extension

- Place the back of your arm on your inner thigh
- Arm starts extended holding the dumbbell off the floor
- Slowly curl the weight up, pause at the top squeezing your bicep
- Slowly lower weight back to the starting position
- Complete desired reps then repeat on the opposite side

DB concentration curl

Superset

- EZ Bar Lying Skull Crusher 10/20/30/40/50 
- EZ-Bar Spider Curl 10/20/30/40/50 

NOTE: For this superset you are climbing the rep ladder, decreasing the weight as the reps go up.

- 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

- Sink your chest into the incline bench pad
- 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

- Close Grip Bench 50/40/30/20/10
- DB Hammer Curl 50/40/30/20/10 

NOTE: Complete 50 reps of the first exercise and immediately after 50 reps of the second exercise. Rest. Then 40 reps…30 reps…20…and so on till you get down to 5 reps of both. Add weight as the reps drop.

- Grip barbell just inside shoulder width apart
- Lower the bar toward your chest
- Keep elbows close to your sides to engage triceps
- Press the bar up to starting position

Close grip bench press

- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your bicep as you curl
- Lower down with control

DB hammer curl

Weighted Sit-up (arms over head) x 15
Weighted Russian Twist x 15
Weighted Hollow Body Double Crunch (hold weight in hands) x 15

- Holding the weight with your arms extended
- Bring your torso up, taking the weight overhead
- Lower with a slow controlled movement keeping your core engaged

Weighted Sit-up

- Lean back to about 45 degrees and raise your legs off the floor
- Rotate through your torso reaching the dumbbell side to side

R/L equals 1 rep

DB Russian Twist

- 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

Ab Giant Set

Arm Day 💪🏼

Charla

Nyala

Biceps and Triceps

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

Tiffany hodges

Diana

Keyleigh1!

ARMS/ABS

Madonna

Maryann

Mandy

Arms

Sherlyn McCormick

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

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

Arm Day 💪🏼

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