Name: Playbook - Dana Linn Bailey - W6/D5 ARMS/ABS
Uploaded: 2024-01-07T22:36:10.511Z
Duration: 45 min
Description: W6/D5 ARMS/ABS

Marc

Kimberly

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

Jason Rakes

Sami

Kristin

Bin fertig,  danke 💪🏻💪🏻💪🏻

Iven

Holly

Alana Pollock

Chas

Joanne Rojas

Lisa

Jenna

Christina

Danielle

That was tough, but great. Arms will be shaking for a while

Wow that was a lot of reps!!! Arms are toasty!!

Lauren

_stephanie_amelia_

Shaun Clark

Angela

Joycelyn BENJAMIN

Dani

Arms are not going to function after that workout! Holy cow!

Jessica

Wow I I don’t think I was ready for this 😅🥵

Monique

Hardest. Workout. Ever! 
Absolutely amazing!

Wesley

Oh my god… that was so terrible lol but what a hell of a pump!

Lexie

Chad

Grace

I thought I was strong before this workout

Maria

Holy crap! 😮‍💨😮‍💨
Love it tho!

Mariel

Lots of reps, but I’m up for the challenge!!

Madison Petralia

Not in love with all the reps. Took a long time for this workout..especially when trying to use the regular weight I would for the shorter reps

Julianne Fellows

Didn’t feel like a good workout. A lot of reps made it difficult to actually concentrate on the workout. I was to busy counting

Ryan

Laura

Long one… instead of rest 60seconds I ran on my treadmill in between each set😅💦💦making it a more of a heavy lift Hitt circuit

Cassandra Contreras

Holy pump!! I'm going to lay with my feet up and try to get some blood back from my arms now...

Kelsey

Too long but my goodness, the burn, the pump, so good.

Heather

Kristie

Not a fan of the very high weight work outs - find it repetitive and boring but I got it done and know others like them

Helen Inskip

Tanya

Great! Those 50 reps make you feel accomplished once completed!

Samantha

Day 5: ARMS/ABS

1. SS:
- Single Arm Overhead DB Tricep Extension 50/40/30/20/10 (each arm)
- Single Arm DB Concentration Curl (inside of leg) 50/40/30/20/10 (each arm) 

2. SS:
- DB Lying Skull Crusher 10/20/20/40/50
- DB Spider Curl 10/20/30/40/50

3. SS:
- Close Grip Bench 50/40/30/20/10
- DB Hammer Curl 50/40/30/20/10

4. AB GIANT SET : 3 rounds 
- 30 sec Plank walk 
- 15 Sprinter sit-up
- 30 sec High plank hold
- 15 Weighted Hollow Body Double Crunch (hold weight in hands)

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 decrease.

- 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

NOTE: For this superset you are going the opposite way, decreasing the weight as the reps go up.

- 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

- Sink your chest into the incline bench pad
- Curl the dumbbells up toward your shoulders keeping your elbows pointed toward the floor
- Lower the dumbbells into a deep stretch in your biceps

DB spider curls

- 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

- 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 curls

- From elbow plank position 
- Walk your hands up to high plank 
- Reverse movement back down to the elbows 
- Switching your lead hand each rep (up, up, down, down) 
- Maintain a tight core throughout the movement

Plank walk (up & down)

- Lying on the ground
- Explosively sit up, tucking one knee and the opposite elbow 
- Repeating back and forth for time or reps

Sprinter sit-ups

- Hands directly under your shoulders
- Back is not flat, upper back slightly rounded and crunch your abs
- Keep entire body tight as you hold position for time

High plank hold

- 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

W6/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!!

Karri

W1/D2 BACK

John Herman

Violeta

I did these on Saturday didn’t record till Sunday & I did a shorter different workout 🏋️‍♀️ today Sunday

Patty Reid 

W1/D3 LEGS

Stephen

Starlea

Excellent burn. I didn't know my shoulders could handle that much volume in one sesh. ❤️🔥

Sophie

W1/D4 DELTS

Bubz

Diana Redmon

W1/D5 ARMS/ABS

Elizabeth

Corinne

Laurie

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

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!

W6/D5 ARMS/ABS

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