Name: Playbook - Demi Bagby - W7/D4 Arm Day
Uploaded: 2023-06-19T15:00:29.942Z
Duration: 45 min
Description: W7/D4 Arm Day

Standing dumbbell curl 
Cable curl rope 
Cable curl bar 
Tricep kickbacks 
Cable pushdown 
Bent over tricep extension

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

Dumbbell bicep curl

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

Cable curl

- Curl the bar up engaging your biceps 
- Keep your core engaged

Ez bicep cable 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*

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

Cable rope tricep pushdown

- Lean forward keeping one leg in front of you 
- Extend your arms engaging your triceps

Cable bent over tricep extensions

W7/D4 Arm Day

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/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

W7/D4 Arm Day

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