Name: Playbook - Josh Bailey - Arm Gainz
Uploaded: 2021-06-07T12:37:48.155Z
Duration: 60 min
Description: Arm Gainz

Amy A. Gentry

Tahirra

Marquis Hardin

Leonard Moon

Gerald Gray 

Suzana

This arm workout is made to help you fill out your sleeves. This workout will put mass on your arms in no time

-Load an EZ bar and grab it with your hands turned in toward each other. 

-Lie back on a bench with your arms straight and perpendicular to your torso. (You can also start with your upper arms angled back slightly toward your head, which stretches the triceps even more.) 

- Straighten your arms and repeat.

EZ Bar Tricep Skull Crushers

-Begin standing tall with your feet about hip-width apart. Keep your abdominal muscles engaged.

-Hold one dumbbell in each hand. Let your arms relax down at the sides of your body with palms facing forward.

-Keeping your upper arms stable and shoulders relaxed, bend at the elbow and lift the weights so that the dumbbells approach your shoulders. Your elbows should stay tucked in close to your ribs. Exhale while lifting.

-Lower the weights to the starting position.

-Do 8–10 curls, then rest and do one or two more sets.

Barbell Bicep Curls

-Hold a dumbbell in each hand with your palms facing in toward each other, keeping your knees bent slightly.

-Engage your core and maintain a straight spine as you hinge forward at the waist, bringing your torso almost parallel to the floor.

-Keep your upper arms in close to your body and your head in line with your spine, tucking your chin in slightly..

-On an exhale, engage your triceps by straightening your elbows.
Hold your upper arms still, only moving your forearms during this movement.

-Pause here, then inhale to return the weights to the starting position.
Do 2 to 3 sets of 10 to 15 reps.

Lying Inclined Triceps Kickbacks

-Stand with your feet shoulder0width apart, your knees slightly bent and your abs drawn in. 

-Grasp a dumbbell in each hand so your palms face up. Lift each dumbbell to your chest while alternating arms. 

-Complete the prescribed number of reps on both sides.

Alternating Dumbbell Bicep Curls

-Attach a rope to a cable stack as high as possible and assume a standing position.

-Grasp the rope with a neutral grip (palms facing in) and lean forward slightly by hinging at the hips.

-Initiate the movement by extending the elbows and flexing the triceps.

-Pull the rope downward until the elbows are almost locked out and then slowly lower under control back to the starting position.

-Repeat for the desired number of repetitions.

Tricep Extension (rope)

Place one dumbbell in each hand. Rotate the hands so that the palms face the thighs. By doing so, you'll notice that the thumbs face forward.

-Keeping the elbows in a fixed position, flex (bend) at the elbow so the lower arms lift up and toward the shoulders. Keep the shoulders relaxed as you work. Keep your grip firms and wrists in line with the forearm.

-At the top of the movement, thumbs will be close to the shoulders, palms facing in toward the midline of the body.

-Lower the weights to the starting position.

Dumbbell Hammer Curls

-Keep shoulders and legs off of the ground
-On the bicycle crunches allow the elbow and knee to meet
-On the toe touches reach as high as you can

Bicycle Crunch to Alt. Toe Touch

Plank & Reach

Core finisher

Arm Gainz

Dionne

Alex

Heart Rate on Max

Waqaar

Push Day Overload

My issue isn't with the workout, but the timer in the app.  Thought it would automatically keep track of the time during the workout and my rest.

Wilbert

🗣Extreme Heat ✔✔‼️🔥🔥💦💦😂

Extreme Heat

Lower Body Conditioning

William

Shoulders in New York

This core blaster was 🔥🔥🔥‼️💦

Loved the different dynamic movements not what i expected done new exercises too😊

Arm Gainz

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