Name: Playbook - Demi Bagby - W5/D3 Bicep/Tricep
Uploaded: 2024-07-09T21:08:20.167Z
Duration: 45 min
Description: W5/D3 Bicep/Tricep

My arms are killing me! Great way to start my Monday! 💪🏼

Natasha

Afnan Alshehri

Daisha

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

W5/D3 Bicep/Tricep

Marcus

Taylor

Did this on campus after a cycle class! Still had energy left in me. I love this app.

Sojel Singh

W1/D1 Full body

Nicole

This was a good one I know my legs are gonna burn in 2 days 😣😂

Waldo

W1/D2 Full body - lower focus

Great stretches after the workout before it was needed

Nick Sacco

Denise

W1/D3 Active recovery & cardio

Mandi

W1/D4 Full body

Wow!  I can breath or type, or I’d say more😂

Shira

W1/D5 Full body - upper focus

Sheena

Week 2 is getting serious! 🥵🔥💪🏼

W2/D1 Full body

W2/D2 Full body

I’m just trying to finish this program slow and steady. I’ll get there eventually 💪

Zach

Less intense but still great- like working on wall walks and decline push ups

Tani

W2/D3 Full body

W2/D4 Full body

Hard challenging sweaty and a excellent way to start the day

W2/D5 Full body

W3/D1 Full body

Legs are completely dead. Especially after doing this workout the day after I completed the Murph Challenge!!!

W3/D2 Full body - lower focus

Oh noo. "The one with the10 rounds." 🙃 Allways dreading this one but feel proud when I do finish it. 🤙 Yessss bring it on!!! 🔥

Ann-Sophie

W3/D3 Active recovery & cardio

W3/D4 Full body

Burpees kill me every time but I loved it!🔥🔥💪🏼

W3/D5 Full body - upper focus

Are you supposed to have feeling in your body after that workout because I don’t lol!! 🥵

W4/D1 Full body

W4/D2 Full body

W4/D3 Full body

W4/D4 Full body

Tori

Kenny

W4/D5 Full body

Great workout! My legs are shaking 👍🏻

Anastasia

W5/D1 Lower

It was a great workout...I feel it in my arms n abs

W5/D2 Upper - push, pull

W5/D4 Lower

Starting to realize that these lighter weights, don't feel so light anymore lol.. loved this day!

Eric

W5/D5 Upper

W5/D6 Cardio

Very challenging feel a lot of good pain in my leg

W6/D1 Lower

W6/D2 Upper- Push/Pull

we love a good birthday workout🥳💪🏼

Cheyenne

W6/D3 Bicep/Tricep

Anthony

Jackson Knott

W6/D4 Lower

W6/D5 Upper

W6/D6 Cardio

Great feel a lot of that good pain in my legs

Absolutely crushed my legs with this one!!!

W7/D1 Lower

W7/D2 Upper - push, pull

W7/D3 Bicep/Tricep

W7/D4 Lower

Your workouts never get old! 🔥👌🏼💪🏼

W7/D5 Upper

W7/D6 Cardio

W8/D1 Lower

W8/D2 Upper- Push/Pull

W8/D3 Bicep/Tricep

W8/D4 Lower

W8/D5 Upper

Did the stairs for cardio today & damn 🥵

W8/D6 Cardio

Oh my d@mn! I got 12 rounds plus decline push ups.  My arms are dead! Those archer push ups were a killer! I loved it!!

Cindy

W9/D1 Upper body circuits

It may feel like Demi has something against us and wants to see us suffer with these... but I know she just wants to get us strong and shredded. 🥵 Great workout!

W5/D3 Bicep/Tricep

Community

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