Name: Playbook - Dana Linn Bailey - Arms
Uploaded: 2023-12-27T14:27:39.138Z
Duration: 60 min
Description: Arms

Mandy

Shannon

Andrea

Crystal Kenny

Sarah Booth

Kristine Kioltyka

Stephen

Dana

Barbara Eves

Just what I needed to kick my bilateral tennis elbow into shape

Michelle

Gino

Sandra

Lorenda

Intense, a war within myself - to move the weights up and down each set and stick to the 60 seconds rest that’s where that burn started to set in. Loved every second of it!! 💪🏼

Viktoria

Lucy

Those reps tho!  I'm going to have a hard time holding onto the steering wheel after this.

Julia

Holy bananas couldn't touch my shoulder with my finger my biceps were so pumped .....love it ...that's how it should be each time pumped to the max.

Cassandra

Brandi

I wanted to quit early but didn’t!  My arms are jello!

Rachel

Austin

Callin Regan

Tyler

Abbie

Shelley Price

Love the new log option. Arms are blowed up.

Brisby

Tiffany

Fany

Hippie

Mirinda

Shawn Bachman

My arms are limp! But in a good way. Thought it wasn’t too difficult but easy to slide back into after not working out consistently for a few weeks.

Sarah

Jennifer

Challenging doing low to high then high to low 😂👍🏼

Stasia

I mean…damnnnnn.  It gets the lotion or it gets the swole again.

Frank

Allie

Rubi

Oh my gosh, I haven’t worked that hard in awhile! Great workouts! Thank you!!!! This is ahhhmazing

Melissa

Keyleigh1!

CARLOS

Anne

Jackie

Christine

Chenelle

Missy Gall

Mark  Oconnell

Challenging but not overly killer good quick workout

Katherine

I’m a regular gym goer but never have had an intense work out like this that actually challenges me to do better. I felt the burn and really enjoyed the improving my technique as well

Julianna

1. Superset:
- Cable Rope Overhead Tricep Extension 30/25/20/15/10
- Cable Rope Hammer Curl 30/25/20/15/10
NOTE: Complete 30 reps of the first exercise and immediately after 30 reps of the second exercise. Rest. Then 25 reps…20 reps…15…10.  You will be adding weight as the reps go down.

2. Superset:
- Narrow Grip EZ-Bar Curls 10/15/20/25/30
- Close Grip Bench Press 10/15/20/25/30
NOTE: You are going the opposite way.  Decreasing the weight as the reps go up. 

3. Superset:
- Reverse Grip Cable Extension 30/25/20/15/10
- Wide Grip Cable Curl 30/25/20/15/10

4. AB GIANT SET : 3 rounds 12-15 for each exercise
- Ab Roll Out
- Low Plank Hip Dips
- Weighted Sit-Up
- Reverse Curl

- Cable Rope Overhead Tricep Extension 30/25/20/15/10
- Cable Rope Hammer Curl 30/25/20/15/10

NOTE: Complete 30 reps of the first exercise and immediately after 30 reps of the second exercise. Rest. Then 25 reps…20 reps…15…10.  You will be adding weight as the reps go down.

- 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

Superset

- Narrow Grip EZ-Bar Curls 10/15/20/25/30
- Close Grip Bench Press 10/15/20/25/30

NOTE: You are going the opposite way.  Decreasing the weight as the reps go up.

- Grip the EZ-bar with a close grip
- 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 Close Grip Bicep Curls

- Start by lying down with hands close together on the EZ-bar
- Lower the bar down toward your chest
- Extend your arms straight back up

EZ-bar Close Grip Bench Press

- Reverse Grip Cable Extension 30/25/20/15/10
- Wide Grip Cable Curl 30/25/20/15/10

- Stand tall, abs engaged and upper arms locked at your sides
- Pull the bar down until your elbows are straight
- Bend the elbows to return to the starting position

Cable EZ-bar Reverse Grip Tricep Extension

- Begin with bar underhand grip in your hands
- Curl bar toward shoulders
- Focus on engaged your biceps 
- Lower back down slow and controlled

Cable Bicep Curls

Arms

Nyala

Sherlyn McCormick

Franci

Biceps and Triceps

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

Tiffany hodges

Diana

ARMS/ABS

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

Ashley 

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

Community

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