Name: Playbook - Lucy Li - W4/D2 Arms
Uploaded: 2022-12-23T15:53:40.717Z
Duration: 60 min
Description: W4/D2 Arms

This workout will target your biceps and your triceps! Let’s get those toned arms💪

Follow with 20 minutes of cardio at the end of your arm workout!

First bicep superset in the workout
- 1st exercises uses a pair of dumbbells 
- 2nd exercises utilizes the cable machine

- Begin with a dumbbell in both hands
- Curl dumbbells towards your shoulders 
- Slowly lower down until arms are extended

Dumbbell Bicep Curls

- Begin with holding each end of the rope
- Curl rope up towards your shoulders
- Keep elbows stationary
- Lower down until arms are extended

Cable Bicep Curls

Bicep Superset 1

First tricep superset in the workout
- 1st and 2nd exercises uses a pair of dumbbells

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

Dumbbell Overhead Tricep Extension

- Lay on your back with a dumbbell in each hand 
- Lower the dumbbells in keeping your elbows close to your sides
- Press the dumbbells back to the starting position

Dumbbell Close Grip Press

Tricep Superset 1

This is the second bicep superset in the workout
- The 1st, 2nd and 3rd exercise utilize a barbell

- With a barbell in your hands and your palms facing up
- Curl bar toward shoulders
- Lower back down to elbow height, do not go below the elbow

Barbell Bicep Upper Half Curls

- With a barbell in your hands and your palms facing up
- Curl bar up to around elbow height
- Do not bring barbell all the way up to shoulder height
- Lower back down slow and controlled

Barbell Bicep Lower Half Curl

- With a barbell in your hands and your palms facing up
- Curl bar toward shoulders
- Lower back down slow and controlled

Barbell Bicep Curls

Bicep Superset 2

This is the second tricep superset in the workout
- The 1st exercise uses bodyweight
- The 2nd exercise uses the cable machine

- From a high plank position, hands under shoulders
- Knees placed on ground with calves crossed
- Bend at the elbows lowering your chest towards the floor 
- Elbows should be going back towards your feet and staying close to your body 
- Extend your arms to come back up

Assisted Close Grip Push-Up

- Start with your arms at about 90 degrees 
- Extend at your elbows bringing the rope down
- Spread rope apart at the bottom for a deeper contraction at the triceps 
- Bend the elbows and control weight back to starting position

Cable Rope Tricep Extension

Tricep Superset 2

W4/D2 Arms

Miulin

Lily

Great workout! Definitely feel it in the glutes!

Marisol

W1/D1 Heavy Glutes

Donna

Elaine

W1/D2 Arms

W1/D3 Light Glutes

W1/D4 Back & Shoulders

Gym was packed so I had to make a lot of adjustments

Can’t wait to keep going on this program

Alexa Guidry

I can already feel my glutes burning 😆

W1/D5 Heavy Glutes

It was a little hard but feels great afterwards !!

W4/D2 Arms

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