Name: Playbook - Dana Linn Bailey - W3/D5 ARMS/ABS
Uploaded: 2024-01-07T22:36:10.381Z
Duration: 45 min
Description: W3/D5 ARMS/ABS

Patty Reid 

Great. @ 230 lb the knees to elbows were quite challenging.

Jason Rakes

Cammie

Salla Sauramo

Iven

Now I had workouts made for me and I have made some myself but nothing like this!

Holly

Beverly

Carly

Brittany Clark

Margo

Baylee Mendez

Teresa

That’s was suppose to be 5 stars, stupid ipad

Lauren

Dawn

Ashleigh

Kate

Joycelyn BENJAMIN

This is my 2nd time doing this workout ✌🏻🔥

Bashayer

Allie

Loved today’s arm & ab workout a burner

Monique

Awesome arm 💪 work, switch the abs work (dealing with knee injury).. still 🔥 !

Mariel

Connie

Dani

Was a good workout wish the abs had reps rather than time.

Chad

Laura

Debra

❤️ just add weight if you think it’s easy.  I loved it!

Mallory

Chelsey

I love when push-ups are integrated into super sets. Not only are they a great gauge of where I’m at with body weight exercises but they always push me to my limit in a workout!

Cailey

Kristie

Sophie

Helen Inskip

Jackie

Day 5: ARMS & ABS

1. SS:
- DB Skull crushers 3 x 10-12
- Underhand Pull-ups 3 x failure

2. SS:
- Close Grip DB Press 4 x 12/10/8/8
- Diamond or Close Grip Push up 4 x 12-15

3. SS:
- DB Wide Curls 4 x 10
- DB Cross Body Curls 4 x 10

4. SS:
- Bench dips 4 x 10-12
- DB Concentration Curls 4 x 8-10 (each side)

5. AB Circuit: 3 rounds 
30 sec each (or 15 reps each)
- Ab Rollout (ab wheel or barbell)
- Hanging Knees to Elbows
- Reverse Crunches

- Start with your arms extended above your shoulders and a dumbbell in each hand
- Bend at the elbows lowering the dumbbells towards the top of your head
- Fully extend your arms back up contracting your triceps

DB skull crushers

- 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

Superset

- 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 press

- Thumb and pointer finger touching (diamond shape) with your hands 
- Bend at the elbows to come down 
- Keep your core engaged 
- Extend your arms to come up

Diamond push-up

- Begin with a dumbbell in both hands and elbows close to your body
- Curl the dumbbells wide, out and up toward your shoulders 
- Slowly lower down until arms are extended

DB wide bicep curls

- 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

DB cross body curls

- Place your hands on the front edge of the bench just outside the hips
- Elevate your feet out in front of you
- 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

Bench dips

- 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

- Kneeling on floor gripping barbell just outside shoulder width 
- Keeping your back and arms straight
- Roll barbell out in front of you
- Engaging your core roll the barbell back towards your knees

Barbell ab rollout

- Hang from a bar and focus on activating your core
- Tuck your knees up to your elbows 
- Lower and repeat

Hanging knees to elbows

- Place your arms extended by your sides 
- Curl your knees into your chest raising your hips off the ground
- Lower with control

Reverse crunches

Ab Circuit

W3/D5 ARMS/ABS

Shoulders are burning. Just getting back into it.

Nadia

I’m just starting out. I’d say I’m totally burnt out lol. Thank you so much for the instructions

Jared Newman

W1/D1 CHELTS

Y raises and w definitely works  a different muscle group!!

Ryan

Karri

W1/D2 BACK

Tasha

John Herman

Violeta

W1/D3 LEGS

Brittney

Stephen

Starlea

W1/D4 DELTS

Bubz

Diana Redmon

W1/D5 ARMS/ABS

Someone better slap my a$$ after this one 🥵

Michelle McMillian

Elizabeth

Corinne

W1/D6 LEGS

I liked it a lot. I could not sustain the core e exercises nonstop but eventually I will.

I think my abs have died and gone to Heaven or hell because it hurts in that area! I love it!

Started like… to east!!! Ended like…. Is it over yet 🥵

Chaz

W1/D7 RECOVERY or HIIT

Erica

Picking the baby off the ground will be rough after this

Sami

W2/D1 CHEST

Love this workout. Had to lower weight last few sets due to shoulder pain but still finished!

Melissa

Tiffany

Farren

W2/D2 BACK

NANCY

Holy Crap that was insane! In fact all the workouts have been so far, you definitely get out what you put in!!!

Jules

I think I’m dead!!!  Ha why are Bodyweight exercises the hardest!

Delia

W2/D3 LEGS

Lisa

Kelly10350!!

Eddie

W2/D4 DELTS

Arms are burning, abs are feeling the pain! Awesome workout 💪

Amanda

Arms and abs are on 🔥... Great workout💪🏻

Susan Specht

W2/D5 ARMS/ABS

Ashley

Makes me wish I would’ve gotten my steps in before I did this work out.

Tycie

W2/D6 LEGS

W2/D7 RECOVERY or HIIT

Karla

W3/D1 CHELTS

Had to cut short head to wrk I did doin bike for 35 minutes before

🔥🔥🔥💪🏿💪🏿💪🏿🔥🔥🔥

STTP

Marc

W3/D2 BACK

Rachel

Michelle

W3/D3 LEGS

The pump and the burn…. So awesome!! 🔥💪🏼

Good workout but I think complicated exercises like the reverse Arnold presses, Cuban presses, and one arm land mine Y press are unnecessary however the one arm LM Y presses gave a nice new feel to my long head tricep.

W3/D4 DELTS

Jumping Bulgarian split squat! This will be good for my skiing once my legs recover.

Loved this workout focusing on the posterior chain!

Joanna

W3/D6 LEGS

Sagan

Holy F***! This HIIT ABSOLUTELY KICKED MY ASS. 

I substituted the treadmill sprint for the spin bike and thought I was in pretty good cardio shape, but DLB showed me up! Thank you for putting my in check!🤣💪🏼

Jess Lynch

W3/D7 RECOVERY or HIIT

A few substitutes but still hurts so good.

W4/D1 CHEST

I struggled to work up the discipline to get this workout done today, but so glad I did. My back feels so strong right now!

W4/D2 BACK

If the goal was for my legs to stop working, i have achieved that

W4/D3 LEGS

Holding on …..why is everything so Heavy🎵🎵

Priscilla McCarty

Pretty sure I cussed her out about a dozen times during this one. Thank you, Dana!!!!

W4/D4 DELTS

3 sets of 3 first excercises. Combined with a workout for delts🏋️‍♂️👏

Reidun

W4/D5 ARMS/ABS

Great but I don’t understand why on this workout there was an exercise that only planned for me to do one set with one rep. That exercise was the DB goblet sumo squat(1.5 reps). Is this a mistake?

My hips are SCREAMING lol.  Fxing KILLER. 🔥🔥🔥🔥🔥

Kayli

W4/D6 LEGS

Yanissa

W4/D7 RECOVERY or HIIT

I almost decided I didn't want to workout today but I changed my mind. It was a great workout and I feel great that I completed it

W5/D1 CHELTS

Milicent

W5/D2 BACK

Misha

Amazing! Probably won’t walk for next three days 🙃👏🥳

Kimberly

W5/D3 LEGS

Summer

I did as many sets as I could before work…not sure if the 10 sets was a typo

W5/D4 DELTS

Dear single leg v ups, we are not friends yet

W5/D5 ARMS/ABS

Loved to hate it! Woke up didn’t want to do it at all, did it anyway - and started to love it 1/4 of the way thru - ready to start the day 🙌

Eine super Herausforderung. Danke 💪🏻💪🏻💪🏻💪🏻

W5/D6 LEGS

Perfect Sunday workout to keep the body fresh and the endorphins cranking!

Allison

Lexie

W5/D7 RECOVERY or HIIT

All the tri-sets was intimidating but it was great in the end.

Make from yesterday’s workout lower back, upper back and chelts was the workout for today. I’m burnt out

W6/D1 CHELTS

I have to go heavy now in order to lift the load at work(FedEx)

W6/D2 BACK

I hate leg day but I loved this one lol 🔥

Can’t do a pistol squat but I managed with assistance from olympic rings and it was brutal with the reverse lunge. I love it.

W6/D3 LEGS

Great shoulder workout however the last exercise seemed more core than shoulders.

Is there any way windmill exercise be modified? Because I have knee’s issues

W6/D4 DELTS

Great pump! Killer addition with the walking planks after fatiguing the triceps.

W6/D5 ARMS/ABS

Soooo good 🔥 been trying to go heavier each week and I’m loving it!!

W3/D5 ARMS/ABS

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