Name: Playbook - Demi Bagby - W11/D4 Arms
Uploaded: 2023-06-19T15:00:30.100Z
Duration: 45 min
Description: W11/D4 Arms

Superset:
-Cable straight bar curl  
-Straight bar pushdown 

Circuit:
-Close grip bench 
-Incline dumbbell curl  
-Incline dumbbell skull crusher

Circuit:
-Dumbbell  curl 
-Diamond push-ups 
- Db hammer curl

- Hold the bar underhand grip with both hands
- Curl bar up towards your shoulders
- Lower to starting position

Straight bar cable bicep curls

- Stand tall, abs engaged and upper arms locked at your sides
- Press the bar down until your elbows are straight
- Bend the elbows to return to the starting position

Cable straight bar tricep pushdown

Superset

- Start by lying down with hands close together on the barbell
- Lower weight down until it taps your chest
- Extend arms straight back up

Close grip bench press

- From an incline position
- Curl dumbbells up towards your shoulders
- Keep elbows pointed to the floor
- Lower slowly back to starting position

Incline dumbbell curls

- 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

Incline dumbbell skull crushers

Circuit

- Begin with a dumbbell in both hands
- Curl dumbbells towards your shoulders and squeeze your biceps
- Slowly lower down until arms are extended

Dumbbell bicep curls

- Form a diamond with your hands in line with your chest
- Keep your core tight and body straight

Diamond Push-ups

- Keep your thumbs facing up as you curl 
- Engage your biceps at the top
- Lower with a controlled motion

Dumbbell hammer curl

W11/D4 Arms

Im gonna feel that tomorrow but i loved it

Richard

Melissa

W1/D1 Legs

Pais

Edith

W1/D2 Upper Body

Emma

Wowzers what a freaking work out 🔥 👌

Chelsea

W1/D3 Leg & Ab Circuits

Lydia

W1/D4 Arm Day

Loved this workout!! Total sweat sesh🥵🥵

Sydney

Evalani

W1/D5 Full Body Circuits

W2/D1 Legs & Abs Circuits

W2/D2 Upper Body

W2/D3 Legs & Abs Circuits

W2/D4 Arms

W2/D5 Full Body Circuits

W3/D1 Legs

The reps are insane... Why 3x45 pushups but only 3x12 arnold presses?

Ronja

W3/D2 Upper Body

I haven’t been hitting my goal of a workout from Demi’s app everyday. And every time I come back here I wish I did them more 🙌🙌🙌

Zach

W3/D3 Legs & abs

W3/D4 Arms

W3/D5 Full Body Circuits

W4/D1 Leg & Ab Circuits

W4/D2 Upper

W4/D3 Legs

W4/D4 Arms

W4/D5 Full Body Circuits

W5/D1 Legs

W5/D2 Upper body

Always 5 star ratings because these are all 5 star workouts 🙌🙌

W5/D3 Legs

W5/D4 Arms

W5/D5 Full body

W6/D1 Legs

W6/D2 Upper body

W6/D3 Lower

W6/D4 Arms

W6/D5 Full body

W7/D1 Legs

W7/D2 Upper Body

W7/D3 Leg & Ab Circuits

W7/D4 Arm Day

W7/D5 Full Body Circuits

W8/D1 Legs & Abs Circuits

W8/D2 Upper Body

W8/D3 Legs & Abs Circuits

W8/D4 Arms

W8/D5 Full Body Circuits

W9/D1 Legs

W9/D2 Upper Body

W9/D3 Legs & abs

W9/D4 Arms

W9/D5 Full Body Circuits

Getting a quick workout in for finals week was a great brain boost 🤘🤘🤘

W10/D1 Leg & Ab Circuits

W10/D2 Upper

After a 3 week trip to Europe it’s a struggle getting back into a routine. Good thing the app makes it easier 🤘💪

W10/D3 Legs

W10/D4 Arms

W10/D5 Full Body Circuits

W11/D4 Arms

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