Name: Playbook - Demi Bagby - W9/D4 Arms
Uploaded: 2023-06-19T15:00:29.925Z
Duration: 45 min
Description: W9/D4 Arms

I like this one because you can easily modify weight to how strong you’re feeling that day

Kelsey

Remy

Good a bit different more challenging then your other arm workouts love it

Barbell curl 3 x 12,10,10
Dumbbell hammer curl 3 x 12,10,10
Standing dumbbell curl 3 x 12,10,10
Tricep kickbacks 3 x 12,10,10
Skull crusher 3 x 12,10,10
Diamond push-ups 3 x 14

- 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

W9/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.

Nick Sacco

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!

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!

W9/D4 Arms

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