Name: Playbook - Dana Linn Bailey - W7/D5 ARMS/ABS
Uploaded: 2024-01-07T22:36:10.561Z
Duration: 45 min
Description: W7/D5 ARMS/ABS

Paul Badders

Lexie

I was workout with my son and it was little slow.

Salla Sauramo

Iven

Holly

Chani

Both arms and abs have been throughly worked.  Great session

Joycelyn BENJAMIN

Partial dips to full dips...Followed by partial push ups to full push ups= ☠️

_stephanie_amelia_

Arianna

Are you secretly trying to kill us 🤔
♥️👊🏻💪🏻💯🥵

Monique

Lisa

Great Workout!!! The changes in my body are amazing Thank you!

Ember

The last sets of partial/full dips and push-ups …… 🤬 great workout!

Judy

Arms and abs are dead. Loved those core work today! So thankful to have Dana and her knowledge at my finger tips.

Day 5: ARMS/ABS

 1. TS:
- Seated Incline DB Wide Curl 4 x 10-12
- Seated (forward) Close Grip DB Curl 4 x 10-12
- Seated DB Drag Curl 4 x 10-12

2. SS:
- DB Skull Crusher 4 x 12/10/8/8
- DB Close Grip Press 4 x failure

3. Single Arm Preacher Curl 4 x 15/12/10/8
NOTE: Im just using a high incline bench for the preacher Curl. 

4. SS:
- Bench Dips 4 x 10 partials x full rep to failure
- Reverse Grip Pushup (use dumbbells) 4 x 10 partials x full rep to failure

5. AB GIANT SET : 3 rounds
- 15 Hanging knee tuck
- 15 Plank to extended plank
- 15 Bicycle Crunches

NOTE: Use the same weight for all three of these bicep exercises. You will be leaning back on the incline for the wide curls. Then sit forward with weight between your legs for the Seated Close grip Curls. Then lastly lean your torso forward do DB drag curls, keep elbows tucked and drag Dumbbells up, don’t curl them 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

- 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

- Keeping shoulders, hips and knees inline
- Curl the dumbbells up, bringing your elbows back
- The dumbbells keep close contact with the body at all times
- Lower the dumbbells the same way

DB drag curls

Tri-set

NOTE: Use the same weight and go to failure on the close grip press

- 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

- 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

Superset

- Start with dumbbell in one hand and your arm extended over an incline bench
- Curl the dumbbell up toward your shoulder
- Lower the dumbbell until your arm is almost fully extended
- Complete desired reps then repeat on the opposite side

DB preacher curl

NOTE: Start with 10 partial reps to pre-exhaust then full range reps to failure on both exercises. Use two dumbbells for the reverse grip pushups. It will feel better on your wrist. Keep elbows tucked!

- 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 (partials + full to failure)

- Start in a push up position with hands elevated on DB’s/KB’s
- Lower your chest to the ground as far as you can go
- Straighten your elbows to press back up

Deficit push up (partials + full to failure)

- Hang from a bar and focus on activating your core
- Tuck your knees up in a controlled manner
- Lower with control and repeat

Hanging knee tuck

- Start in a high plank position keeping your core engaged 
- Walk your hands forward with out letting your glutes dip down 
- Walk your hands back to starting position 
- Repeating the sequence for time or reps

High plank to extended plank walk

- Alternately pull one knee toward your chest 
- Rotating your upper torso bringing the opposite elbow to your knee 
- Repeating back and forth for time or reps

Bicycle crunches

Ab Giant Set

W7/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

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

Brittney

Stephen

Starlea

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.

Jason Rakes

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!

W7/D5 ARMS/ABS

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