Name: Playbook - ATO FITNESS by Kayla Rossi - 5.9| ARMS & ABS
Uploaded: 2023-12-07T16:15:59.988Z
Duration: 45 min
Description: 5.9| ARMS & ABS

París

Annnnnnd….I’m 💀
I think I went numb half way through the bicep curls and tricep extensions🤣
Bro, you’re Satan in sneakers I swear🤣

Francine LaDuca

- From an incline position
- Curl dumbbells up towards your shoulders
- Keep elbows pointed to the floor
- Lower slowly back to starting position

Dumbbell incline bicep curls

- 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

Dumbbell overhead tricep extension

SUPERSET 1

Sit on cable row Bench. Using rope and Keeping elbows at 90 degrees perform bicep curl.

Seated cable bicep curl

- Begin with rope in both hands and elbows bent 90 degrees
- Extend elbows and engage triceps

Cable rope triceps extensions

SUPERSET 2

Alternate between a barbell row and barbell rack pull

Barbell row with rack pull

Plate bicep curls

SUPERSET 3

- Begin by standing tall, bend at the waist and place hands on the floor
- Walk your hands out until your body is flat
- Perform a push up
- Walk your hands back towards your feet reversing the movement back to starting position
- Repeating the entire sequence for time or reps

Inchworm to push-up

- Hands directly under your shoulders
- Back is not flat, upper back slightly rounded and crunch your abs
- Keep entire body tight as you hold position for time
** add plate on back for extra resistance

High plank hold

Ab tuck ups holding medicine ball

CORE circuit

- hold barbell in hands 
-lay on back with knees bent 
- as you crunch up push the bar up and keep overhead

Smith machine sit ups

5.9| ARMS & ABS

Derrik Olmstead

I think the Angel of Death came for my upper body tonight🤣💀
This keeps gettin better and better! The whole workout was pure🔥

5.15| UPPER BODY BLAST

Michelle

The 1st and 2nd set of exercises were horrible but in a good dying way 😢 🤯..

Iraida

3.31|Upper Body Blast

Whole upper body on 🔥! I may or may not have dropped a weight behind me at some point cuz my arms said wtf you doin now🤣

5.9| ARMS & ABS

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