Name: Playbook - Hannah Bower - W5/D3 Bicep and Tricep Get Stronger 3.0
Uploaded: 2022-09-28T01:33:01.466Z
Duration: 45 min
Description: W5/D3 Bicep and Tricep Get Stronger 3.0

Cassie

Elissa Ward

I love working out biceps and triceps! The conditioning at the end was fun and loved it! I did 4 rounds of conditioning

Janine Ducharme

Not my best but pushed through with the cold

Delaney

Shannon

Today was a rough day mentally. I did not want to make it to the gym and even during my workout I was frustrated and felt defeated. I finished the workout but today was a day where the endorphins did not help 😔

Taylor

Weights felt heavy this morning but got through it and increased where I could!

Caitlin

This is exactly what I needed after being on vacation for a week

Ashley

I love challenging my upper body to see all that I’m capable of! Loved today!!

Got 6 rounds of conditioning

Jackie

Tomorrow marks 26 weeks pregnant and this workout felt amazing! So thankful for these workouts and the ease to modify them if needed! Strong pump happening 💪🏼

Erin

Excellent pump! I was able to do 25lbs for the eccentric bicep curls.

Cleo

Sheina

Kirstie

Michelle Eisenberg

Courtney

This was SUCH a good workout and a great way to get out my frustration at a bad day

Stephanie

I really enjoyed this workout. I could really feel my biceps and triceps engaging in these movements. Finally getting that mind muscle connection 💪🏾🎉

Camille

Had to rush but I as nice it gets back at it

Love starting the morning with these workouts and my “Move” playlist. Arms feel good after this.

Bluann

Leigh-Ann

Alona

Whewwww. Good work out- conditioning got my heart rate right on up!

Sara

6 rounds completed for conditioning!! It’s been awhile since I lifted and muscle memory is amazing! I lifted more than I did with week 1! Thank you Hannah and Michal!

Keri

I’m starting to love upper body days! Feeling strong today 💪🏽

Lily

Jelly tris for the win 💪💪💪🥴🥴🥴

Cynthia 

Bridgid

So amazing to feel progress and get stronger. Love this routine.

Elli

Very good, I love the workouts once I’m done but this stage is so hard for me. Motivation is not there and I’m behind so I find it even harder. I feel like I wasn’t able to give it all I had because I missed so many days. Gonna keep going though I’m not a quitter!

Nichy

I was able to do a decent higher weight compared to the first time I did this work out! Wow!! I'm getting some great definition in my biceps!!

Tiffany

Ciara

I swapped out the conditioning for 2 miles of treadmill intervals because I was in a running mood haha but I enjoyed this workout !

Tess Creatura

I did more weight or same weight with more reps. So I’m proud of myself!

I was able to use 15lbs dumbbells for the alternating bicep curls! 🥳🙌🏾 huge progress. And on paper the conditioning looked like it would be easy but man was it a burner.

Rachael

Slow and steady makes me feel this workout so much more!! I love the way it makes you focus on the specific muscle group! Love! 💪❤

Aerin

Kelly

Happy I added one more round to the end for myself! 🤗

Jennifer Rodriguez

Love repeating workouts, so i can see my progress and go up in weight and reps!!

Alexandria

Didn’t finished week 5 yet but close will start with the last day tomorrow morning! Pushed past my negativity today and feel so much better since I finished my workout! Making small steps!

Kayla

Jennifer

Soooooo good!!!! 😁😁😁💪🏽 my poor little left bicep is a wimp but getting better lol 😂 did 15 min conditioning for fun! Who even am I!?

Jacki

It was one of those where they all felt easy…until the last reps. Ouch in all the right ways and right places! 🔥 🔥 🔥 

Happy Fri-yay!!!!

Jessica

aboyce9

Disappointed I had to do this one at home again, would have liked to up my weights/see what I can do. It did feel significantly easier with the weights I have at home tho and thats progress baby! The conditioning portion of this workouts is one of my favs in this program, by the end im dripping and muscles are burning! Really have to focus on form at the end and not rush but not mad about it!

Katie

Patti

Am I really starting to enjoy arm workouts? I NEVER enjoyed arm workouts maybe because I always felt so weak and that my form was terrible, but all that seems to be changing! ☺️

Cristine

Keep it up everyone!! Proud of us!!❤️💪🏼

Paige Shaffer

Love that you can get these workouts in 45 mins. Wish I could have gone harder today but nightshift is kicking my butt this week

Samantha Slenbaker

Needed equipment: barbell (optional), KB or DB, resistance band

Bicep Curl ss Wall Extension ss Overhead Tricep Extension
Single Arm Bent Over Kickbacks ss Diagonal Chest Extensions
Seated Curls ss Lateral Tricep Extension

Conditioning: 7 minute EMOM
dips
banded fast curls
banded swoops

The reps have increased this time BUT try and see if you can use the same weight as week 1 ( or more) with the additional reps.

This superset is written to be heavy, the goal is to push yourself with the weight you use. The goal weight is one where you should not be able to get more than 3 reps than what is written.

Important: as you go from the wall extension try and go IMMEDIATELY into Overhead Tricep Extension

The reps have increased this time BUT try and see if you can use the same weight as week 1 ( or more) with the additional reps.

Equipment Substitution: kettlebell, dumbbells, bands, cables

Can also use a barbell (lower reps by 2-3)

Reps= per side 

Form:
-Stand tall and engage your core and retract your shoulders
-Keeping your torso as still as possible, bend your elbows and curl the weight to your shoulders
-Go slow and controlled keeping your elbows by your sides to lower the weight

Alternating Bicep Curl

The reps have increased this time BUT try and see if you can use the same weight as week 1 ( or more) with the additional reps.

Modifications: allow more space between elbows and the wall, limit range of motion

Movement substitutions: skull crushers (laying down)

Form:
-Stand tall, engage your core
- With a single  heavy weight or two lighter ones stand as close to a wall as possible
-Place your elbows on the wall, lower the weight behind your head keeping your torso as still as you can
-Lift the weight back overhead

Wall Extensions

The reps have increased this time BUT try and see if you can use the same weight as week 1 ( or more) with the additional reps.

Equipment substitution: kettlebell, bands, cables

Modifications: tricep kickbacks

Form:
- Engage your core, tall chest, retract your shoulders
- Keep your elbows close to your temples
- Bend at the elbows to lower dumbbell down behind your head
- Extend your arms engaging your triceps to bring the dumbbell back up

Overhead Tricep Extension

Bicep Curl ss Wall Extension ss Overhead Tricep Extension

Reps are decreasing, increase weight 

You will need a bench/box/chair/surface and a weight for this superset. Can substitute with bands and cables

Equipment Substitutions: kettlebell, resistance band

Form:
- Hinge forward keeping a bend at your knee, or place your knee on a bench or chair
- Holding a dumbbells bend your arm at a 90 degree angle
- Extend your arm, parallel to the ground by engaging your tricep
- Lower back to starting position

Bent Over Tricep Kickbacks

Reps decreased, increase weight 

Equipment Substitution: dumbbells, kettlebells, band 

Modifications: Tricep pull downs 

Form:
-laying on your back engage your core 
-With a weight overhead keep your elbow and upper arm still 
-the only thing that moves will be the bend in your elbow 
-Lower the weight directly down towards your chest 
-don’t let your elbow fall inward 
-use your Tricep to extend back to overhead

Diagonal Chest Extension

Single Arm Tricep Kickbacks ss Diagonal Chest Extensions

You will need a bench/chair and a pair of weights for this superset. You can substitute weights for bands.

Modifications: kettlebells, bands

Reps are per side

Form:
- Begin with a dumbbell in both hands, core engaged, chest tall, and shoulders retracted
- Curl dumbbells towards your shoulders 
- Slowly lower down until arms are extended

Seated Bicep Curls

Equipment Substitution: bands, dumbbells 

Reps are per side 

Form:
-In a bent over row position engage your core 
-take a weight in yourself hand and lift your elbow parallel with your shoulder 
-With your arm at a 90 degree, extend your forearm until it’s parallel with your shoulder 
-keeping your elbow high, lower the weight

Lateral Tricep Extension

Seated Curls ss Lateral Tricep Extension

You will need a booty band/resistance band, long band ( or light pair of weights) for this conditioning circuit. Set your timer for 10 minutes (or however much time you have available) and go through the following exercises as many times as possible.

10 Dips
20 Banded Fast Curls
10 Banded swoops

Can add weight for challenge

Form:
- Start with a tall chest 
- Bend your legs 
- Bend at the elbows to come straight down
- Keep your elbows close to your body
- Extend your arms engaging your triceps to come up

Dips

Equipment substitutions: resistance band, light weights

Form:
- Stand tall, engage your core, and hold your weights down by your side
- Bicep curl as quickly as you can while keeping your torso still and the movement isolated in your biceps

Banded Fast Curls

Can add weight to make this more challenging

Modifications: remove the band and limit range of motion 

Reps are per side 

Form:
- Start in a squat position. Engage your core and retract your shoulders 
-lower into a squat and shift your weight to one leg 
-As the weight goes into one leg stand up.
-Shift your weight to the other side by swooping down 
-Think of ducking an object or a bar

Banded Swoops

Conditioning

W5/D3 Bicep and Tricep Get Stronger 3.0

Tammy

So excited to be a part of this challenge!

It was great! Exited to start the challenge/workouts :)

Andrea

Releasing January 3rd for the Diet Culture Detox Challenge!

Great explanation and demos of the movements! Lots of useful information.

Kellie Rongey

Amazing explanation. Youre a great teacher

Emily

The Basics Of Modifying

Jillian

Ashley Powell

I really appreciate the “just get movement in” because I do not go to the gym, but I stress myself out with the equipment I have and not being able to meet the exercise requirement

Common Questions: How Do I Modify Gym Workouts For Home?

Starting this program again, and from last time I’m starting the same weight for some movements and stronger for others. Man am I sweating after that EMOM!😅😂

Autumn

Loved this! Excited to go through this plan 🙌🏼

Jody

Squat - 145
Deadlift - 165
Barbell press - 85 
Knee push ups - 15
EMOM- got through the 8’s and was 2 reps shy of finishing the 9’s

21w + 5 days

Gina

Buy-In Workout

That was excellent and informative feedback and preparation for this challenge ❤️

This was the best thing to listen to ever. ❤️🙏🏻

This is mostly what’s missing in the fitness industry 🙏🏼🙏🏼

Week 1 Mindset: Setting the stage and managing expectations

love it!! excited to start this journey w you!!

Gabrielle Rick

I didn't get to do this challenge in January and now I'm determined. I'm gonna be sorrrreee tomorrow.

Kara

W1/D1: Legs and Core Get Stronger 3.0

even in a hotel gym, this workout slapped !!! so good !!

Nikki Ouk

Such a well rounded workout! Love that it wears out my muscles and then gets my heart rate UP!!

Nicole

W1/D2 Chest and Back Get Stronger 3.0

Alexandra

It’s so amazing to see that I can lift a bit more than the last time.

Maria

W1/D3 Bicep and Tricep Get Stronger 3.0

Paige

Love these workouts with the conditioning at the end.

Margaret

Always get a really good sweat with this one especially after the conditioning 🔥🔥

W1/D4 Shoulders Glutes and Core Get Stronger 3.0

That was very informative and a lot to take in but excellent information to reflect on

Consistency has been my huge hurdle; putting myself down because I did 3 workouts instead of 4 for the week for example, and feeling like I was lazy in doing so when life threw me curve balls that week. Thank you for this, for reminding us all of finding the why and to persevere. ❤️

Sofia

I started crying listening to this as consistency has been my largest struggle. I used to be a personal trainer and drove my self hard and after I changed my career I have struggled to find my self within health and fitness again. It used to be my largest passion and I thrived in it but now I can't seem to find where I fit in it anymore.

Alleah

Mindset 2: Cultivating Consistency

Definitely going to feel this tomorrow 🤣 legs are on 🔥🔥

Great leg day! I’m so happy you put modifications on here. The gym was crowded so I was able to use the modifications you recommended since a lot of things weren’t available.

I absolutely love the conditioning after strength! Your workouts are amazing 💜

Jessalyn

W2/D1: Legs and Core Get Stronger 3.0

Allison

Cathy

W2/D2 Chest and Back Get Stronger 3.0

Love the variation of workouts! ♥️ By far my favorite program I’ve ever done to date

Mindy

Jaclyn

W2/D3 Bicep and Triceps Get Stronger 3.0

Ahhh!!!this workout is always so intense!! I love it!!! 🔥🔥🔥

Great lift and conditioning workout. 💪

Catherine

W2/D4 Shoulder, Glutes, Core Get Stronger 3.0

I love full body days since I can move quickly through from set to set since the muscle group is always changing!

That felt great! I’m going going back on the optional workouts that I missed earlier in the program to complete this program fully! 
I got through 4 rounds in 30 mins. I probably could of made one more round but ran short of time. Glad I did it!

5 rounds and I'm dead (good dead 😃)
Love this workout can be as hard/easy as I'd like depending on the weight used.

Hana

W2/D5 Optional Full Body Get Stronger 3.0

Perfect for days like this week when life is so busy and chaotic and that motivational or goal starts to feel far away or further away.

I absolutely love how you both incorporate more than just speaking about motivation, but speak about other important topics - putting in effort, baby steps, comparing, etc. love this!

Always get emotional during these mindset talks. It is a big weight off of my shoulders to know that perfection is not required during this challenge. Grateful for this community 💕

When Motivation Dwindles

Shaking!! 🔥 you don’t realized how strong you gotten until you can do a workout without modification I love that feeling! 🤗🤗

Rylee

W3/D1 Legs and Core Get Stronger 3.0

The plank complex is a sneaky little bugger!!

W3/D2 Chest and Back Get Stronger 3.0

Had to modify due to gym availability and ability. I was a bit disappointed about that... but still walking away with jello arms and that gym high!

Conditioning was so hard! Modified almost everything but my arms are still shaking 💪

Some of the move were very advanced… thank goodness for modifications 😅

Kate

W3/D3 Biceps and Triceps Get Strongr 3.0

Hands down best program I’ve ever done. The variation keeps it interesting and fun!

Tracy

Great workout, reminded me why I love weight training ❤ Thanks!

Nicole Loewen

W3/D4 Shoulders Glutes and Core Get Stronger 3.0

Great workout! These whole body workouts are great, I really like how they are laid out! Thanks!

Woah!! Love this one!!  Only 35 mins, 6 rounds and I am soaked!! Sweat is gold! 🙌🏼🙌🏼💪🏼

W3/D5 Optional Full Body Workout

Great insights, as I reflect on the information discussed, I do notice my body operates at a more optimal level with more sleep/rest in the bank, than on 5  hours of sleep. 
Thank you for sharing great content!💚

W5/D3 Bicep and Tricep Get Stronger 3.0

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