Name: Playbook - Hails . - W4/D2 Triceps & Biceps
Uploaded: 2024-01-02T00:30:45.667Z
Duration: 60 min
Description: W4/D2 Triceps & Biceps

Keosha

Killer workout. Those sprints had me at the end! Abs on fire 🔥

Marissa

Kayla

3x 15 Incline tricep kick back
3x 15 DB Wide bicep curls
3x 0:60 Ball slams

3x 10 Hammer curl combo
3x 0:60 Ball throws

Cardio

- From inclined bench, place your chest at the top of the bench.
-Hold a dumbbell in each hand. 
-Keep your elbow by your sides and kick the dumbbell back to a straight arm. 
- Use your toes for support and slightly bend your knees to your comfort.
- Keep your back flexed at all times.

Incline bench tricep kick back

- Begin with a dumbbell in both hands and elbows close to your body
- Curl the dumbbells wide, out and up toward your shoulders
- Slowly lower down until arms are extended

Dumbbell wide bicep curls

- Hold a medicine or slam ball with both hands above your head
- Slam the ball on to the ground directly in front of you as hard as you can
- Catch the ball with both hands on the bounce and repeat the movement

Ball slam

Super set

- Start with a dumbbell in each hand
- Curl the dumbbells
- At the end of the curl, press the dumbbells over your head
-After pressing the dumbbells, keep your elbows close to your head and perform a tricep extension.
- Return dumbbells back to your shoulders and back to the starting point.
-This is one rep

Hammer curl  + press + tricep extension

-Hold a weighted ball at your chest
- Throw it into the air and catch it with arms extended.
- Guide it back to your chest chest gently and repeat
- Use your legs for support when your arms get tired

Ball throws

10 30 second sprints completed in your time. Push yourself!

Speed slightly less than as fast as you can go.

Treadmill Sprint

Cardio

W4/D2 Triceps & Biceps

April

This workout helped me with form and challenged me with weights

Keisha

Such a hard workout, but so proud I made it through!

Gabby

W1/D1 Hamstrings & Glutes

Quick but arm still burning and got a good sweat.  Nice to do when crunch time.

😮‍💨😮‍💨🤣💪🏽🙌🏽

Krista

W1/D2 Biceps & Triceps

Nicole

Legs are definitely going to leave feeling toned

Melanie

W1/D3 Quads & Glutes

Shoulders are on 🔥🔥🏋️‍♀️

Kloe

Needed one more set in my opinion but good!

Josie

W1/D4 Back & Shoulders

Calves where screaming on the incline walk !!

W2/D1 Hamstrings & Glutes

Roxie

Marianne

W2/D2 Biceps & Triceps

girl the stair master almost took me out but i did it!!

Shadaé

Christina

W2/D3 Back & Shoulders

The cardio was the perfect way to challenge myself 😆🙏🏾

Me and my boyfriend sweat our ASSSSS off 🔥🔥

W2/D4 Quads & Glutes

I am absolutely loving this app. The workouts are quick, but give you such a good burn. 100% worth it!!!

W4/D2 Triceps & Biceps

Community

More workouts from Hails .