Name: Playbook - Demi Bagby - W11/D4 Arms
Uploaded: 2023-06-19T15:00:29.981Z
Duration: 45 min
Description: W11/D4 Arms

Nick Sacco

Cable pushdown 3 x 12,10,10
Skull crusher 3 x 12,10,10
Diamond push-ups 3 x 12,10,10
Bar curls 3 x 12,10,10 
Dumbbell hammer curls 3 x 12,10,10
Cable rope curls 3 x 12,10,10

- Keep your elbows close to your body 
- Engage your triceps as you extend

Cable rope tricep pushdown

-Sit on an incline bench with a barbell at arm length over you
-Bend at the elbows lowering the bar just above your head
-Extend your arms back to the starting position
-Repeat

Skullcrusher

- Place your hands close 
- Bend at the elbows to come down 
- Come down until you are close tot he floor and push through your hands to come up 
- Engage your chest

Diamond pushups

- Engage your biceps as you curl up
- Keep you core engaged

Ez bar curl

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

Dumbbell hammer curl

- Engage your biceps as you curl up
- Keep your core tight

Cable curl

W11/D4 Arms

Definitely a leg burner especially in the quads. Overall great workout!

Brian

Very challenging but was able to adapt the weight and get solid reps.

AWESOME app! Easy to follow and love that there are fun unique exercise!!💪🏼

Cassie

W1/D1 Legs

Will definitely have to work on my diamond push ups and pull ups.

Nici

Ryan

W1/D2 Upper Body

OMGGGGG THIS WAS SO GOOD AND IM 💀💀💀💀😂😂

Kacie Williams

Kayhlia

Some trouble with lateral jump box exercise but really great session !

Ozie

W1/D3 Legs and Abs Circuit

Was a great work out. Arms are feeling good.

Teja

W1/D4 Arm Day

Olivia

Alyssa

W1/D5 Full Body Circuits

Great work out. Really feeling it in my calves and hamstrings!!!

Definitely feeling the burn 🔥 great workout

Shayla Thomson

I really liked mixing the static lifts in with the single joint movement!!

Jackson Knott

W2/D1 Legs

Lindsey

Sheena

My shoulders are killing me! So awesome, thank you!🙃

W2/D2 Upper Body

Richelle Jones

Legs feel like jello and bricks at the same time!

Kelsey

W2/D3 Leg and Ab Circuit

Great work out. Arms are feeling good. Really feel it in my triceps!!

My arms hurt so bad but it's a great feeling! Thanks!

W11/D4 Arms

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