Name: Playbook - Derick Ansah - W2/D3 ABS&ARMS 🤐
Uploaded: 2022-11-27T22:11:32.279Z
Duration: 60 min
Description: W2/D3 ABS&ARMS 🤐

Gideon

Albert

Mark🇬🇾

Warm up:

10 minutes jog or sprint on the treadmill. 

*if you don’t have a treadmill you can sprint/jog in place or jumping jacks for 1 minute/ 3 rounds

Keep your arms down just allow the biceps to do all the lifting. If you don’t have this machine you can use dumbbells and perform the same movement.

Progressive Overload! 

Start light and work your way to heavier weights.

Machine Curls 🦾

Allow you legs to hang all the way down and as far up as you can, while your back tightly pressed back.

Hanging Leg Raises 🌟

Keep your elbows both pointing straight. Allow the full extension at the top.

Progressive Overload! 

Start light and work your way to heavier weights.

Incline Tricep Extension 🦾

Hanging Tucks 🌟

Keep your arms tight to the side. Let your forearms flex up. Keep your wrist tight when performing the move.

Progressive Overload! 

Start light and work your way to heavier weights.

Reverse Curls 🦾

Using this machine aloe your body to twist and control it coming back. If you do not have this machine in your jump you can do “floor weighted Russian twist”

Machine Oblique Twist 🌟

Stay upright, or you can slightly bend over and rip the rope down. Keep your elbows tight to the side and don’t allow your arms to go over 90 degrees before ripping back down.

Progressive Overload! 

Start light and work your way to heavier weights.

Rope Tricep Pulldowns 🦾

W2/D3 ABS&ARMS 🤐

I probably won’t be able to walk tomorrow

Stefanie

Amish

Quede bien tronado con la primera serie 🦵🏾

Guillermo Moran

W1/D1 LEG DAY 🤯

I’m feeling it just have to stay consistent, I enjoyed it

Preacha🇨🇲

NanaB

W1/D2 BACK ATTACK 😤

Ricardo

W1/D3 ROBOT ARMS 🦾

Your demonstration videos and program have helped me be so much more confident in the gym

W2/D3 ABS&ARMS 🤐

Community

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