Name: Playbook - kennedy nease - arm day✨
Uploaded: 2024-04-01T02:45:48.670Z
Duration: 75 min
Description: arm day✨

this is a lil biceps, triceps, and shoulder day. upper body days are my favorite because we can build upon the basic movements you usually do to work these muscles. 

pay attention to some of the descriptions because we will change the weight for some of the sets! let me know if you need any help🕺🏻

bring the weights down the curl the weight all the way up!
lower the weight halfway then bring back up. 

1 full curl + 1 half curl = 1 rep!
Increase the weight for each set!

1.5 Curls

start with weight in front (palms facing you) then bring the weight out and up to a shoulder press

keep it nice and controlled!

Seated Arnold Press

Elbows in and close to your head, glutes and core engaged to protect low back

Overhead Tricep Extension

Start with palms facing out and bring the dumbbell up and over to an overhead position

Increase weight with each set

Around the Worlds

keep elbows in at the waist

hold weights straight up!

Seated Hammer Curls

Come out to shoulder height then lower and come forward and raise to shoulder height

Try to avoid swinging the weights out to keep it controlled

Lateral to Front Raise

Use a step, box, couch, platform, any kind of elevated stable surface

The further out your feet are the harder these will be

Tricep Dips

core tight
push bar overhead slow and controlled
engage glutes slightly to protect low back

arm day✨

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