Name: Playbook - kennedy nease - 💪🏼arms💪🏼
Uploaded: 2024-04-01T02:45:48.795Z
Duration: 60 min
Description: 💪🏼arms💪🏼

Leslie

it’s an upper body dayyy💘 
shoulders & arms!

as a general rule: try to increase your weights when the reps decrease if you can! the goal is progressive overload, so we wanna build up our strength over time. 🫶🏼

use core to keep body straight and grounded

push up through the shoulders, almost touching at the top then control the entire way down. 

don’t come below shoulder height with your elbows!

Seated Shoulder Press

keep elbows in at the waist

hold weights straight up!

Seated Hammer Curls

while standing, engage your core and slightly squeeze your glutes to protect your lower back.

start with the weights by your side and bring the up on the side, not coming higher than your shoulder. imagine your pinky finger leading the movement.

Lateral Raises

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!

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

bring your elbow down to touch the inside of your knee
curl the dumbbell up and control as you come down

do reps on each side!

Concentrated Bicep Curl

Can do these laying on ground or bench
Use elbows as a hinge
Bend knees and place feet on ground or bench for lower back support if needed

Skullcrushers

keep elbows in and push through the triceps

can modify on knees!

Narrow Pushups

💪🏼arms💪🏼

✨upper body✨

quad-focused LEGSS🤭

glute focused leg day🍑

upper bodyyy

legs legs legs✨

build that back!! back day

lower body!

dumbbell only upper body✨

dumbbell only leg day✨

leg day💘

BACK✨

core circuit

quads!

shoulders & arms

back and core

legs legs legs

back day✨

shoulders and arms✨

quad-focused legs🫶🏼

arm day✨

high volume leg day!

shoulders & biceps👸🏽

quads✨

back and triceps!

glutes n hammies🍑

arms: shoulders and biceps focused🕺🏻

back day

shoulders n arm day✨

shoulders and biceps✨ (dumbbell only)

back and triceps

leg day, no fancy equipment needed✨

leg day✨

💘shoulders and biceps💘

I think I’m having trouble targeting the right muscles for this workout. 😭

Olivia

quads and glutes🕺🏻

upper body

leg day🧍🏻‍♀️

upper body day!

hamstrings n glutes

shoulders and biceps

leg day🫶🏼

back, biceps & core🖤

arms n abs

LEGS🫶🏼

legsss🦵🏼

put your back into it!! (back workout)

full body!

💪🏼arms💪🏼

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