Name: Playbook - Kris Gethin - W11/D4
Uploaded: 2023-05-26T22:41:00.980Z
Duration: 45 min
Description: W11/D4

Week 11 Workout 4 – Arms, Abs, Calves

- Dumbbell Biceps Curl  
- Triceps Dip 
- Concentration Curl 
- Single-Arm Kick-Back 
- Dumbbell Standing Calf Raise 
- Alternating Biceps Curl 
- Single Leg Calf Raise 
- Diamond Push-up 
- Sit-Up 
- Lying Leg Lift 

Then, Circuit For Time

- Stand up straight with a dumbbell in each hand at arm's length
- Keep your elbows close to your torso 
- Keeping the upper arms stationary, exhale and curl the weights while contracting your biceps
- Continue to raise the weights until your biceps are fully contracted, rotating the palms of your hands until they are facing your shoulders
- Hold the contracted position for a brief pause as you squeeze your biceps
- Slowly lower the dumbbells back to the starting position

4-second negatives

DB Curls

- Place your hands on the front edge of the bench just outside hips
- Move forward off the bench with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back 
- Extend your arms engaging your triceps back to starting position

4-second negatives

Bench Tricep Dips

- Place the back of your arm on your inner thigh
- Arm starts extended holding the dumbbell off the floor
- Slowly curl the weight up, pause at the top squeezing your bicep
- Slowly lower weight back to the starting position
- Complete desired reps then repeat on the opposite side

4-second negatives
20 reps per arm

DB Concentration Curl

- Hinge forward keeping a bend at your knee
- Holding dumbbell in one hand and arm bent to 90 degrees at your side
- Extend your arm back, engaging your tricep
- Lower the dumbbell with control back to starting position 
- Complete desired reps then repeat on the opposite side

4-second negatives
20 reps per arm

DB Tricep Kickback

- Stand upright holding two dumbbells by your sides
- With your toes pointing forwards, raise your heels off the floor, pressing through the balls of your feet and contract your calves
- Slowly return to the starting position

4-second negatives

DB Standing Calf Raise

- Stand up straight with a dumbbell in each hand at arm's length
- Keep your elbows close to your torso 
- Keeping the upper arms stationary, exhale and curl the one dumbbell while contracting your bicep
- Continue to raise the weight until your bicep is fully contracted, rotating the palm of your hand until it is facing your shoulder
- Hold the contracted position for a brief pause as you squeeze your bicep
- Slowly lower the dumbbell back to the starting position and repeat with the opposite arm

4-second negatives
20 reps per arm

Alternating DB Curls

- Stand upright, holding a single dumbbell, balanced on a single leg
- With your toes pointing forwards, raise your heel, pressing into the ball of your foot and contract your calf
- Slowly return to the starting position
- Complete desired reps then repeat on the opposite side

4-second negatives
20 reps per leg

DB Single Leg Calf Raise

- Thumb and pointer finger touching (diamond shape) with your hands 
- Bend at the elbows to lower your chest toward the floor 
- Keep you core engaged 
- Extend your arms, pressing yourself back up

4-second negatives

Diamond Push-Ups

- Lying flat on your back with legs together, bent at the knees, and feet flat on the floor
- Place your hands at the temples
- Engage your core, raise your upper body until you’re sitting upright
- Lower yourself back to the start position with control

Sit-Up

- Lay flat with your arms at your sides and legs stretched out next to each other
- Raise your legs, keeping them as straight as possible, until they are pointing at the ceiling, or as near as you can get
- Lower your legs with control until they’re hovering just above the ground

Lying Leg Raises

For Time:
Dumbbell Biceps Curls 40 reps 
Triceps Dip 40 reps 
Concentration Curls 40 reps per arm 
Single-Arm Kick-Backs 40 reps per arm 
Dumbbell Standing Calf Raises 40 reps 
Alternating Biceps Curls 40 reps per arm 
Single-Leg Calf Raises 40 reps per leg 
Diamond Push-ups 40 reps 
Sit-Ups 40 reps 
Lying Leg Lifts 40 reps

- Stand up straight with a dumbbell in each hand at arm's length
- Keep your elbows close to your torso 
- Keeping the upper arms stationary, exhale and curl the weights while contracting your biceps
- Continue to raise the weights until your biceps are fully contracted, rotating the palms of your hands until they are facing your shoulders
- Hold the contracted position for a brief pause as you squeeze your biceps
- Slowly lower the dumbbells back to the starting position

- Place your hands on the front edge of the bench just outside hips
- Move forward off the bench with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back 
- Extend your arms engaging your triceps back to starting position

- Place the back of your arm on your inner thigh
- Arm starts extended holding the dumbbell off the floor
- Slowly curl the weight up, pause at the top squeezing your bicep
- Slowly lower weight back to the starting position
- Complete desired reps then repeat on the opposite side

40 reps per arm

- Stand upright holding two dumbbells by your sides
- With your toes pointing forwards, raise your heels off the floor, pressing through the balls of your feet and contract your calves
- Slowly return to the starting position

- Stand up straight with a dumbbell in each hand at arm's length
- Keep your elbows close to your torso 
- Keeping the upper arms stationary, exhale and curl the one dumbbell while contracting your bicep
- Continue to raise the weight until your bicep is fully contracted, rotating the palm of your hand until it is facing your shoulder
- Hold the contracted position for a brief pause as you squeeze your bicep
- Slowly lower the dumbbell back to the starting position and repeat with the opposite arm

40 reps per arm

- Stand upright, holding a single dumbbell, balanced on a single leg
- With your toes pointing forwards, raise your heel, pressing into the ball of your foot and contract your calf
- Slowly return to the starting position
- Complete desired reps then repeat on the opposite side

40 reps per leg

- Thumb and pointer finger touching (diamond shape) with your hands 
- Bend at the elbows to lower your chest toward the floor 
- Keep you core engaged 
- Extend your arms, pressing yourself back up

W11/D4

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