Name: Playbook - Lucy Li - W2/D4 Arms
Uploaded: 2026-03-02T23:29:26.929Z
Duration: 40 min
Description: W2/D4 Arms

Equipment needed: long band, if an exercise can be substituted with dumbbells, it will be noted in the exercise

Perform all 7 exercises consecutively without taking any breaks inbetween each one

Take a 60 second break once all 7 exercises are completed

Perform circuit of 7 exercises for another 3 rounds, for a total of 4

- Place feet over long band (can substitute with dumbbells)

- Grab long band with palms facing upwards, and hand placement about shoulder width apart
- Bring hands to shoulders while keeping elbow stationary
- Lower arm to about elbow height (do not perform a full bicep curl)

Long Banded Upper Bicep Curls

- Place feet over long band (can substitute with dumbbells)

- Grab long band with palms facing upwards, and hand placement about shoulder width apart
- lower hands to thighs, and then bring arms back up to elbow height

Long Banded Lower Bicep Curls

- Can substitute with dumbbells

- With a long band in your hands and your palms facing up
- Curl long bands toward shoulders
- Lower back down all the way to your thighs, slow and controlled

Long Banded Full Bicep Curls

- Can substitute with dumbbells

- Hold the long band with palms facing the center of your body
- Keeping elbows close to your body
- Curl the long band toward your shoulders 
- Keep elbows stationary

Long Banded Hammer Curls

- Place feet over long band (can substitute with dumbbells)

- Keep your elbows close to your temples
- Bend at the elbows to lower long band down behind your head
- Extend your arms engaging your triceps to bring the long band back up

Long Banded Overhead Tricep Extension

15 Reps Per Arm

- Hold long band with one hand on one side, hold the other end of the long band with the other hand (can substitute with dumbbells)

- Start with your working arm bent at about 90 degrees 
- Extend at your elbows pulling the long band up
- Bend the elbow to go back to starting position
- Repeat with other arm

Long Band Single Arm Tricep Extension

- From a high plank position, hands under shoulders 
- Bending at the elbows and keeping them close to your body, lower your chest towards the floor 
- Extend your arms to come back up

Assisted Tricep Push Up

Arm Circuit

W2/D4 Arms

Sweated my booty off with this one 💦 😉

Victoria

Mallory

Stephanie

W1/D1 Glutes

W1/D2 Back & Shoulders

Nicole

Awesome. I can feel it right where it’s supposed to be

Cherri

W1/D3 Glutes

W1/D4 Arms

W1/D5 Glutes

W2/D1 Glutes

W2/D2 Back & Shoulders

W2/D3 Glutes

Added weights to this one and I might be able to up it next week. Feeling good!

W2/D4 Arms

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