Name: Playbook - Kaysi Marshall - 300 Rep Arm Burnout
Uploaded: 2024-01-07T19:56:03.842Z
Duration: 20 min
Description: 300 Rep Arm Burnout

Lisa

Barbell Set:
[10x10x10] 5 rounds
Barbell Bicep Curl
Barbell Close Grip Tricep Press
Barbell Upright Row

Rest 30 seconds after each round. 

Dumbbell Set:
[10x10x10] 5 rounds
DB Wide Arm Curl
DB Tricep Kickback
DB Side Raise

Rest 30 seconds after each round.

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

Barbell Bicep Curl

- Start by lying down with hands close together on the barbell
- Lower weight down until it taps your chest
- Extend arms straight back up

Close Grip Bench Press

- Hold a barbell in front of your body palms facing you
- Raise your elbows up and to the sides, pulling the bar towards your chin
- Keeping the bar close to the body
- Pause at the top, elbows no higher than the shoulders
- Return the bar back to starting position

Barbell Upright Row

Barbell Set

- Begin with a dumbbell in both hands and elbows close to your body, palms externally rotated
- Curl the dumbbells wide, out and up toward your shoulders
- Slowly lower down until arms are extended

DB Wide Arm Curl

- Hinge forward keeping a bend at your knee
- Holding dumbbells in each hand, pull your elbow up, arms bent to 90 degrees at your sides
- Extend your arms engaging your triceps, keep your elbows high
- Lower back to starting position

DB Tricep Kickback

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

DB Side Raise

Dumbbell Set

300 Rep Arm Burnout

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