Name: Playbook - Jessica Giselle - W1D2 Arms
Uploaded: 2022-08-17T06:38:10.079Z
Duration: 45 min
Description: W1D2 Arms

- 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

Do three sets of 12-15 reps with a 45-second break. If you have enough time to do a 4th set that would be great!

Dumbbell overhead tricep extension

Do three sets of 12-15 reps with a 45-second break. If you have enough time to do a 4th set that would be great!

Standing dumbbell fly

Combo 3 front squats + 3 bicep curls

Seated dumbbell t-raises

- Remain bent over and avoid standing up
- Focus on using your lower lats, avoid using your traps and upper back

-modify wit Db’s, low cable (gym) or bands


Do three sets of 15-20 reps with a 45-second break. If you have enough time to do a 4th set that would be great!

Bent over dumbbell rows

Goal: 3-4 sets, 8-12 reps per exercise with a 45 second break. If you have more time and can do a 4th set that is great!

If you increase weight, decrease reps and vice versa) challenge yourself on the weight or rep ALWAYS!  For Abs complete 12-20+ reps

Ab Plank hip twist

-These challenge your core and workout the side of your stomach. 
-With your feet off the ground touch the ground on each side. 
-You can cross your feet if you’re like.

Ab Oblique Twists

W1D2 Arms

Good start! Would be good to have some guidance on weights (also spell check instructions)

W1D2 Arms

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