Name: Playbook - Demi Bagby - W3/D4 Arms
Uploaded: 2023-06-19T15:00:29.689Z
Duration: 45 min
Description: W3/D4 Arms

Ez bar bicep curls 
Dumbbell hammer curls  
Standing dumbbell curl 
Tricep kickback 
Skull crusher 
Diamond push-ups

- 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 bicep as you curl up 
- Keep your core tight

Dumbbell bicep curl

-Stand and lean on a bench for support
-Hold a dumbbell in your free arm and keep your upper arm parallel to the floor
-Extend at your elbow activating your tricep
-Reverse movement and repeat

Tricep kickback*

-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

W3/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🥵🥵

W3/D4 Arms

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