Name: Playbook - Grace White - Friday | Abs, Biceps & Triceps
Uploaded: 2023-12-20T18:10:04.018Z
Duration: 45 min
Description: Friday | Abs, Biceps & Triceps

That one was hard!! Proud of myself & love the ab workout!

Caitlynn

Complete the Daily Burn as listed.
This week’s split:
Monday: Legs
Tuesday:  Back, Chest, & Shoulders
Wednesday: Legs
Thursday: HIIT Day
Friday: Abs, Biceps & Triceps
Saturday: Legs
Sunday : Rest Day

Pregnancy modifications:
- 10 bodyweight squats instead of mountain climbers.
- If lying on a flat bench is too uncomfortable, do standing dumbbell skullcrushers.
- Do regular straight bar bicep curls instead of lying incline bench curls to avoid lying on belly.
- Do not do the ab portion - instead, practice diaphragmatic breathing and pelvic floor engagement for 5 minutes.
- Steady pace cardio of your choice instead of sprints.

Bent Over Dumbbell Tricep Extension // Flat Bench Straight Bar Skullcrushers // TRX Tricep Press
15 reps, 4 sets // 10 reps, 4 sets // 15 reps, 4 sets
*20 mountain climbers after each superset is completed, total of 80 mountain climbers*

- Tip forward at the hips and hold dumbbells in each hand, arms bent to 90 degrees
- Extend your arms back engaging your triceps
- Lower slowly to starting position 
- Keep your core tight

Dumbbell Bent Over Tricep Extensions

- 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}

- Holding a TRX strap in each hand, lean forward and maintain tension through the strap 
- With your elbows in, bend your elbows and duck your head under your hands
- Once your head is under the handles, push your body back to the starting the position by straightening your elbows

TRX Tricep Press

- Start in a high plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Mountain Climbers

Circuit

Standing Hammer Plate Curl // Lying Incline Bench Straight Bar Curls // Wide Grip Straight Bar Curl
10 reps, 4 sets // 10 reps, 4 sets // 10 reps, 4 sets
*20 mountain climbers after each superset is completed, total of 80 mountain climbers*

- Hold the plate with your palms facing each other
- Curl the plate up engaging your biceps as you curl
- Lower with control

Standing Plate Hammer Curls

- Support your chest into an incline bench
- Curl the bar up toward your shoulders keeping your elbows pointed toward the floor
- Lower the bar into a deep stretch in your biceps

Straight Bar Spider Curls

- Grab the bar with a wide 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 {Wide Grip}

Tricep Underhand Pushdown // High Pulley Cable Curl with Straight Bar Attachment
15 reps, 4 sets //  15 reps, 4 sets
*20 mountain climbers after each superset is completed, total of 80 mountain climbers*

- Stand tall, abs engaged and upper arms locked at your sides, using and underhand grip 
- Pull the bar down until your elbows are straight
- Bend the elbows to return to the starting position

Cable Tricep Pulldown {Underhand Grip}

- From a high pulley 
- Grab the bar forward of the shoulders with an underhand grip 
- Curl the bar towards your head, engaging your biceps 
- Extend your arms back to starting position

Cable High Pulley Straight Bar Bicep Curls

Single Dumbbell Sit Up // Alternating Weighted Leg Raises // Weighted Side Plank Rotations
12 reps each, 3 sets // 10 alternating reps each, 3 sets // 10 reps each, 3 sets

- Holding the dumbbell with your arm extended
- Bring your torso up, taking the weight overhead
- Lower with a slow controlled movement keeping your core engaged
- Complete desired reps then repeat on the opposite side

Single Dumbbell Sit-ups

- Lying with your legs extended,  holding a weight above your head
- Raise one leg up until 90 degrees, as you raise your upper body taking the weight to your toes
- Lower with control and repeat on the opposite side

Alt Weighted Leg Raises

- Start in a high plank position, holding the dumbbells
- Rotate your body into a side plank position, taking one dumbbell overhead (forming a T with your body)
- Lower back to starting and repeat on the opposite side

Friday | Abs, Biceps & Triceps

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