Name: Playbook - Brad and Jess Gouthro - Toned Arms
Uploaded: 2023-10-05T17:27:16.994Z
Duration: 20 min
Description: Toned Arms

- jump feet apart & clap hands overhead at the same time
- Increase speed as you feel comfortable

Jumping jacks

Lay flat on the bench & press the dumbbells up over your chest. Focus on creating tension in the chest & arm muscles

Db Flat Bench Press

- Begin on an incline bench with arms extended and palms facing each other
- Lower dumbbells to your sides opening your chest
- Bring dumbbells back together squeezing your chest

DB incline flies

Place your bench against a wall so it won’t slip back. Put your feet on the bench & hands on the ground. Lower your chest to the ground between your hands. Keep your chin up to avoid your face touching the ground first. Lead with your chest. If you fail, switch to a regular push up to finish the set. If you fail with those switch to incline push ups

Decline Push Up

- stand with feet together 
- tighten your core
- lift the Db’s straight forward up to shoulder height
- lower with control & repeat

Standing Db Front Raise

- with hands on a bench form a straight inclined plank position 
- As you lower down into push up, bring one knee forward towards your elbow 
- press back up
- alternate to the other side
- half the reps PER SIDE

Incline Spiderman Push Up

- Place fingertips lightly behind your ears
- open your elbows to widen your chest
- lean back to feel the stretch

Butterfly Chest Stretch

- Sit back on your heels
- fold forward & extend your arms long
- press into the ground to feel a stretch in your lats & shoulders

Toned Arms

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