Name: Playbook - Grace White - Friday | Arms & Abs
Uploaded: 2023-10-11T14:44:35.775Z
Duration: 45 min
Description: Friday | Arms & Abs

Great arm workout. 4 circuits is a lot when your working the same muscle group the entire time.

Sarah

Katlyn

Wow… that was a good one, arms burning, core feels engaged.

Paola

I love that you incorporated abs! Can you do that more often?

Julia

Tina Scott

Complete Daily Burn as listed.

This week’s split:
Monday: Legs
Tuesday: Back, Chest, & Shoulders
Wednesday: Legs
Thursday: HIIT Day
Friday: Arms & Abs
Saturday: Legs
Sunday : Rest Day

Pregnancy modifications:
-Steady pace cardio of your choice instead of sprints
1If flat bench is uncomfortable, do standing dumbbell skullcrushers
-10 bodyweight squats instead of weighted burpees
-do the following superset instead of abs:
Standing Cable Tricep Extensions // Dumbbell Isometric Curls // Close Grip Straight Bar Curl
10 reps each, 4 sets // 10 reps each 4 sets // 15 reps, 4 sets

Tricep Dips // Lying Straight Bar Skullcrushers // Tricep Cable Pushdowns
15 reps, 4 sets // 10 reps, 4 sets // 21 method, 4 sets
*5 weighted burpees after each superset {20 burpees}*

- Place your hands on the front edge of the bench just outside hips
- Elevate your feet
- Move forward off the bench with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back 
- Extend your arms engaging your triceps back to starting position

Tricep Bench Dips w/ Feet Elevated

- Lying back with your arms extended above your shoulders
- Bend at the elbow lowering the bar toward your forehead
- Extend your arms back up to starting position

Straight Bar Skull Crushers {Forehead}

- 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

{21 Method: 7 top half reps , 7 bottom half reps, 7 full reps}

Cable Tricep Pushdown {Straight Bar}

- Stand shoulder width apart, with a weight placed on the floor in front of you
- Place your hands on the floor in front of you
- Hop your feet back bringing your body to a high plank
- Hop your feet forward 
- Pick up the weight and rise to standing
- Press the weight over your head
- Set the weight down and continue onto the next rep

Weighted Burpees

Circuit

Straight Bar Curls // Dumbbell Isometric Curls // Cable Curl with Straight Bar Attachment
10 reps, 4 sets //  10 reps each, 4 sets // 21 method, 4 sets
*5 weighted burpees after each superset {20 burpees}*

- Grab the bar with an underhand grip
- Curl the bar up toward your shoulders, engaging your biceps
- Lower the bar slow and controlled back down to starting position

Straight Bar Bicep Curls {Regular Grip}

- Begin with a dumbbell in each hand
- One dumbbell will hold at contraction (90 degrees) of the curl, engaged
- Curl the opposite dumbbell up toward your shoulder, engaging your biceps
- Complete desired reps then repeat on the opposite side

Dumbbell ISO Bicep Curls

- Grab the bar with an underhand grip 
- Curl the bar up toward your shoulders, engaging your biceps 
- Lower down until arms are extended

{21 Method: 7 bottom half reps, 7 top half reps & 7 full range reps}

Cable Straight Bar Bicep Curls

Seated Knee Tucks // Single Weighted Toe Touches // Plank Ups
15 reps, 4 sets // 8 reps each, 4 sets // 8 reps each, 4 sets
*5 weighted burpees after each superset {20 burpees}*

- Start with your arms wide and legs extended
- Bring your knees in towards your chest, hands reaching under your legs
- Extend your legs and arms back out to starting position

Seated Knee Tucks

- Lying with your legs and one arm extended holding a weight
- Raise the opposite leg, reaching the weight up to your toes
- Lower back down with control
- Complete desired reps then repeat on the opposite side

Single Weighted Toe Touches

- From elbow plank position 
- Walk your hands up to high plank 
- Reverse movement back down to the elbows 
- Maintain a tight core throughout the movement

Friday | Arms & Abs

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