Name: Playbook - Dana Linn Bailey - Biceps and Triceps
Uploaded: 2023-12-27T14:27:39.047Z
Duration: 60 min
Description: Biceps and Triceps

Brandi

Nyala

Sherlyn McCormick

Franci

Laura Colomy

Victoria Burdick

Alisha

Alis

Andrea

Emma

gloria

Nilso

Dani

Robert

Dana

Killer man. I love you and your workouts!

Barbara Eves

Stephen

Kathi Miinch

Debra

Wow that was fun   I’m not used to so much free weight

Gino

I accidentally closed this workout halfway through it and was unable to reopen it. Good workout. I don't know how to get back to it if it closes in the middle of it

Cory

CHEETAH

Kody

Fantastic workout. Very complete. Thanks for that, DLB!

Tiago

Matthew

I needed a new arm day and this one definitely did the job 💪🏻

Ellie

Viktoria

David

Bridget

Awesome, I'm enjoying the training every single day 😀

Michael

Shawn Bachman

Jessica mejia

Love the exercise variety and small tweaks she has. She knows her stuff.

Kevin

Angel

Jason Renth

This was a GREAT workout! I did alter an exercise. I went ahead and combined exercise #’s 4 and 6 into a superset rather than having it split. Also, instead of the preacher curls I did “cable alt bi-curls facing away” instead and those two superseded gave a great pump!! I recommend trying that! 😃 Then I ended with exercise #5. Fantastic sesh! 💪🏽

Cynthia Biscaino

Loving it, but it is kicking my butt!! ❤️

Sheila Mancuso

1. Superset:
- Cable Single Arm Tricep Extension 3 x 10 each side 
- Cable Single Arm Crossbody Bicep Curl 3 x 10 each side 

2. Superset:
- EZ-Bar Skull Crushers 4 x 10-12
- EZ-Bar Close Grip Bench Press 4 x 10-12

3. Superset:
- DB Single Arm Bent Over Tricep Kickback 4 x 10-12 each side 
- Weighted Bench Dips 4 x 12-15

4. DB Alt. Bicep Curl 4 x 12 each side

5. Superset:
- Close Grip Bicep Curl 3 x 10-12
- Wide Grip Bicep Curl 3 x 10-12

6. Preacher Curls 4 x 12

- Cable Single Arm Tricep Extension 3 x 10 each side 
- Cable Single Arm Crossbody Bicep Curl 3 x 10 each side 

Notes: Nothing heavy here this is just a warm up

- Start with your working arm bent at about 90 degrees 
- Extend at your elbows pulling the cable down
- Bend the elbow and control the weight back to starting position
- Complete desired reps then repeat on the opposite side

Cable Single Arm Tricep Extension

- Stand perpendicular to the cable machine, grab the D-handle with your inside arm
- Curl the handle up and across the front of your body toward the opposite shoulder 
- Lower with control back to starting position 
- Complete desired reps then repeat on the opposite side

Cable Single Arm Crossbody Bicep Curl

Superset

- EZ-Bar Skull Crushers 4 x 10-12
- EZ-Bar Close Grip Bench Press 4 x 10-12

- 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 toward your chest
- Extend your arms straight back up

EZ-Bar Close Grip Bench Press

- DB Single Arm Bent Over Tricep Kickback 4 x 10-12 each side 
- Weighted Bench Dips 4 x 12-15

- 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

- Place your hands on the front edge of the bench just outside hips
- Place your feet on another bench in front of you and a weight plate on your lap
- Move forward off the bench with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back 
- Extend your arms engaging your triceps back to starting position

Weighted Bench Dips

- 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

- Close Grip Bicep Curl 3 x 10-12
- Wide Grip Bicep Curl 3 x 10-12

- 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

- Grip the EZ-bar with a wide 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 Wide Grip Bicep Curls

- Keep your elbows on the pad
- Curl the handles up engaging your biceps
- Lower with a slow and controlled movement

Machine Preacher Curls

Biceps and Triceps

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

Tiffany hodges

Diana

Keyleigh1!

ARMS/ABS

Madonna

Maryann

Mandy

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.

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

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

Biceps and Triceps

Community

More workouts from Dana Linn Bailey