Name: Playbook - Laura Cabrera - W1/D4 Arms
Uploaded: 2024-01-17T19:33:40.699Z
Duration: 45 min
Description: W1/D4 Arms

Warm Up Giant Set:
- Jump Rope (modified) 3 x 30s
- Dips Tricep 3 x 12
- Push Up to Arm Raise 3 x 12 (6ea)

WORKOUT:
Giant Set:
- Triceps Kickbacks with DB 4 x 12 
- Banded Tricep Extension 4 x 15 
- Diamond Push-up 4 x 12 

Superset:
- Single Arm Bicep Curl 3 x 12ea
- Hammer Curl 3 x 15

- Simulate jumping rope with the imaginary rope passing under your feet once each jump

Jump Rope - Modified

- 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

Bench Dips

- Elevate both hands on a bench
- Lower your chest toward the bench by bending the elbows
- Press yourself back up, engaging your chest
- At the top of the push-up raise one arm forward and up
- On The next rep raise the opposite arm
- Alternating back and for each rep

12 total push-ups (6 arm reaches each side)

Push-up to Arm Raise

Warm Up Giant Set

- Hinge forward keeping a slight bend at your knees
- Hold the dumbbells in each hand, arms bent to 90 degrees at your sides
- Extend your arms engaging your triceps
- Lower back to starting position

Triceps Kickbacks with DB

- Keep your core tight
- Spread the band apart at the top of the movement

Overhead Band Tricep Extension

- Thumb and pointer finger touching (diamond shape) with your hands 
- Bend at the elbows to come down 
- Keep you core engaged 
- Extend your arms to come up

Diamond Push Ups

Giant Set

- 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
- Work both sides

12 reps each side

Single Arm DB Curl

- Hold the dumbbells with palms facing the center of your body
- Keeping elbows close to your body
- Curl the dumbbells toward your shoulders 
- Pause at the top then lower under control

Hammer Curl

Superset

W1/D4 Arms

Michelle Bravo

W1/D1 Legs

Julie

W1/D2 Upper Body

I really enjoy your workouts. Can you list the bands your using both leg and long bands , I’d love to take this to the next level. Thank you so much 😊

W1/D4 Arms

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