Name: Playbook - Jessica Cahoy - Body Building Day 21 - Arms
Uploaded: 2024-03-26T12:35:29.876Z
Duration: 45 min
Description: Body Building Day 21 - Arms

- Shoulder Press 4x10
- DB Front raise 4x10 
- DB lateral raise 4x10 
- Rear delt flys 4x10 
- Straight bar curl 4x10
- Single arm DB Curl 4x10 (each arm)
- Hammer Curl 4x10 
- Tricep extensions 4x10
- Skull Crushers 4x10 
- Close grip push up 4x10 
- Front plank 3x90sec
- Side 3x45sec (each side)

- Hold the bar with hands just wider than shoulder-width apart, wrists stacked over your elbows
- Keep your core braced and eyes looking straight ahead
- Press the bar directly overhead in alignment with the mid-foot 
- Lower the bar back down to the starting position with control

Strict press

- Hold the dumbbells in front of you with palms facing toward you 
- Raise the dumbbells up to shoulder height 
- Keep a slight bend at the elbow

DB front raises

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

DB lateral raises

- Hinge forward bringing your chest down toward your thighs
- Fly the dumbbells out and up to shoulder height engaging your rear delts

Rear delt fly

- With a barbell in your hands and your palms facing away from you
- Curl bar toward shoulders
- Lower back down slow and controlled

Barbell curl

- Place the back of your arm on your inner thigh
- Arm starts extended holding the dumbbell off the floor
- Slowly curl the weight up pause at the top squeezing your bicep
- Slowly lower weight back to the starting position
- Do all reps on one arm before switching

Single arm bicep curl

- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your bicep as you curl

DB hammer curl

- 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

DB overhead tricep extensions (single)

- Begin with the bar straight up over shoulders
- Bending at the elbow lower the bar towards your head
- Fully extend up contracting your triceps

Skull crusher

- From a high plank position, hands under shoulders 
- Bending at the elbows, lower your chest towards the floor 
- Elbows should be going back towards your feet and staying close to your body 
- Extend your arms to come back up

Close grip push up

- Elbows under shoulders and hands out front
- Keep entire body tight as you hold position for time

Front plank

- Keep your elbow underneath your shoulder, and feet stacked on top of each other
- Press your hips toward the ceiling to make a straight line from head to toe
- Hold position for time

Side plank

Body Building Day 21 - Arms

Terri

First workout using your section of the app. Loved it.

Mikaela Secore

Killer shoulder workout! It was fun to focus on some strength movements.

Melissa Hale

Body Building Day 1 - Chest & Back

Siera

Raine

Body Building Day 2 - Legs

Yyeeeahhh. Day 3. This programming has me all lit up. I think about the workout all day and can't wait to get at it. 🔥🤩

Christina

Body Building Day 3 - Arms

Feeling the beast mode being activated with these workouts! 😂 it’s been a long time since I’ve slowed down to focus on building muscle — this program is perfect!

Last set of bench press was suuus hahaha great workout

Body Building Day 4 -  Chest & Back

Treated it like a WOD because these are my least favorite movements and whewww. Shout out to getting comfortable being uncomfortable!

It hurts to sit (next day posting) 😂 looking forward to seeing the end result

Body Building Day 5 - Legs

Lots of work! Felt good to just move!! Super sore today 😂

Michele Lopez

Body Building Day 6 - Arms

Been doing this program at half speed — so 3 days a week, and I am seeing so much improvement in my movements and strength. I needed to slow down and focus on quality over quantity which can be less than exciting but dang! I’m still seeing gains every time I repeat a workout!

Back days our my absolute favorite. Loving this split.

Shalayna

Body Building Day 7 - Chest & Back

Mondays workout is done! 💚 Lunges of any sort have long been the bane of my workouts, and while I am still not loving them, I am improving at them. 🙌🏻

Body Building Day 8 - Legs

Struggled today with motivation but leaned into discipline! Another day done! 🙌🏻

Body Building Day 9 - Arms

Body Building Day 10 - Chest & Back

Leg day and Monday keep coinciding. 😂😂 #nevermiss

Body Building Day 11 - Legs

It was a pretty good workout overall for arms. Although I have worked out for years, it is nice having the videos to know exactly how you’d like the movement done.

Aaron

Stephanie

Body Building Day 12 - Arms

Still trucking a long in the body building workouts!! I have really enjoyed them, and love being able to focus on strength building in this season. 💪🏻

Switched up some body building movements for the challenge.!

Jourdan Winfrey

Body Building Day 13 - Chest & Back

Body Building Day 14 - Legs

Did it with family they enjoyed it a lot!

Jase Houchin

Jaclyn

Body Building Day 15 - Arms

The move to a fourth set had me feeling it today! Stronger ever week though!

Body Building Day 16 - Chest & Back

Short on time but got in the squats, deadlifts and split squats. Hoping to add in some cardio in a bit!

Body Building Day 21 - Arms

More workouts from Jessica Cahoy