Name: Playbook - Dana Linn Bailey - W9/D5 ARM/ABS
Uploaded: 2024-01-07T22:36:10.637Z
Duration: 45 min
Description: W9/D5 ARM/ABS

Salla Sauramo

Iven

Chas

Lisa

Dani

Joycelyn BENJAMIN

Michelle Boldridge

Day 5: ARMS/ABS

1. SS:
- Single Arm Preacher Curl 3 x 10-12 (each arm)
- Single Arm Tricep Kickback (palm face forward)  3 x 10-12 each arm

2. SS:
- Seated 1 1/2 rep Dumbbell Wide Curls 4 x 10/8/6/6
- Seated Dumbbell Overhead Tricep Extension 4 x 12/10/8/8

3. SS:
- DB Close Grip (Hex) Press 4 x 12/10/8/8
- DB Alternating Crossbody Curls 4 x 8-10 (each arm)

4. SS:
- Close Grip Push-Up 4 x 10-12 or failure
- Underhand Pull-Up 4 x 10-12 or failure
NOTE: On push-up keep elbows close to your body and back, don't let them go wide.
             
 5. ABS : 3 rounds x 45 sec each
- Alt Jackknifes
- Side Plank Alternating Hip Dips (each side)
- Lying Reverse Curl
- High Plank Opposite Toe Touch

NOTE: You will do the Tricep Kickbacks one arm at a time. Position yourself however your most comfortable.

- 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

- Hinge forward bringing your chest to your knees
- Holding dumbbells in each hand and arms bent to 90 degrees at your sides
- Extend your arms back engaging your triceps
- Bend your elbows lowering the dumbbells

DB seated tricep kickbacks (single arm)

Superset

NOTE: For the 1 1/2 rep curls, go up for a full rep, come all the way down, come up half way, back down = 1 rep. Wide means elbow is at your side and arms come away from the body.

- From an incline position 
- Keep elbows pointed to the floor
- Curl dumbbells up towards your shoulders 
- Lower them half way down, lift them back up to the top
- Lower slowly back to starting position

DB 1 1/2 incline wide curls

- Keep your elbows close to your temples
- Bend at the elbows to lower the dumbbell down behind your head
- Extend your arms engaging your triceps to bring the dumbbell back up

DB overhead tricep extension

- 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

- 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

- From a high plank position, hands under shoulders 
- Bend at the elbows lowering your chest towards the floor 
- Elbows should be going back towards your feet and staying close to your body 
- Extend your arms to come back up

Close grip push up

- 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/Chin-up

- Lying with your legs and arms extended 
- Alternately raise one leg, reaching the opposite hand and tapping your toes, lifting your upper body off the floor
- Repeating back and forth for time or reps

Single leg alt jackknifes (hold DB)

- Keep your hand underneath your shoulder, and feet stacked on top of each other
- Dip your hips down then back up engaging your core
- Complete desired reps then repeat on the opposite side

Side plank hip dips

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

Reverse crunches

- Begin in a high plank position 
- Alternately tuck one knee in while you tap your foot with the opposite hand
- Repeating back and forth for time or reps

High plank opposite toe touch

W9/D5 ARM/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

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.

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!

W9/D5 ARM/ABS

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