Name: Playbook - Legal Weight - Arms & Abs
Uploaded: 2024-03-31T20:05:20.375Z
Duration: 60 min
Description: Arms & Abs

Great workout! I really liked this one. Feeling Stronger today👏💪

Carol

Light work today with Arms & Abs on the menu. Today is also a good day to add in extra cardio, stretching & mobility drills. 
Let’s Work!

The bicep curls and tricep extensions are a drop set for each set. Set the weight and do 15 reps then lower the weight and do 15 more

- Hold the bar underhand grip with both hands
- Curl bar up towards your shoulders
- Lower to starting position

Straight bar cable bicep curls

Take a step away from the cable station. In a staggered stance, push hips back and keep chest  down. Hold onto the bar with a narrow grip. Bend at the elbows only as you extend out, lock out

Overhead Tricep Extensions *straight bar

Lay flat on the ground. Elevate legs about a foot off the ground. Lift shoulder blades off the ground, chin tucked. Hold light KBs over head as you rock back & forth.

Dual Kettlebell Hollow Body Rocks

Circuit 1

Slightly different from a traditional hammer curl, keep a neutral grip and bring the DBs inward towards your chest

Dumbbell Hammer Curls *inside curl

- Start with your arms extended above your shoulders and a dumbbell in each hand
- Bend at the elbows lowering the dumbbells towards the top of your head
- Fully extend your arms back up contracting your triceps

Dumbbell skull crushers

Grab onto the bars, bring knees up & then pull them into your chest. Round your hips up with them

Hanging Knee Tuck

Circuit 2

Grab a barbell, holding it outside of your hips. As you drag the BB up your body, pull elbows back as far as possible. Stop right below the chest

Barbell Drag Curls

Attach 2 cable handles to one cable station. With a supine (underhand grip) pull cables down, extending at the elbows only.

Dual Cable Tricep Extension

Holding onto a plate, med ball, dumbbell or any weight. Start in a crunch position. Extend legs out without touching the ground as you extend your arms overhead. Keep chin tucked, shoulders off the ground and rounded spine.

Weighted Crunch

Circuit 3

Adjust bench at an incline or use a preacher curl bench. Rest arm onto bench with a dumbbell in hand. Extend arm all the way, touching the bench on each rep if possible

Single Arm Dumbbell Preacher Curl

With one hand, grab onto the cable keeping elbow tucked by your side. Extend from the elbow only. Full extension/lock out

Single Arm Cable Tricep Extension

Using a med ball or any free weight, hold it close to your chest. As you sit up, push the weight in front of you touching your ankle/toe. Make sure to sit all the way up as you elevate the working leg.

Single Leg Weighted Toe Touch

Circuit 4

Arms & Abs

Posterior ⛓️‍💥 Chain

6pack Abs

Push / Pull

Leg Day 🦵🏽

Full Body

HIIT 🥵

Mitch

Salute the Glutes

Kettlebell Conditioning

Dumbbells ONLY!

Kaitlin

Yesenia

Quads!

Back & Shoulders

Rosalyn

Ange

Glutes!

🔥💪🏼🔥 got the best pump from this workout!!

Hanna

Push/Pull (upper)

Mena

Candy

Kettlebell Leg Day

HIIT 🔥

Chest & Back

Quads Day 🦵🏽

Full Body Quickie!

Christine

Back Day

Glutes & Hammies

Anterior Chain

Posterior Chain

Kettlebell Day

Chest & Shoulders

Solid Core

Back & Bi’s 💪🏽

Upper Body Push Day

Dumbbells ONLY

Kettlebell Full Body

All QUADS!

Glutes!🍑

Push Day

Solid CORE

BIG LEG DAY 🦵🏽

Claudia

Great workout. First one completed. More to come.

Arms & Abs

Community

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