Name: Playbook - Maria Teixeira - Lean Arms
Uploaded: 2024-05-01T22:25:06.804Z
Duration: 30 min
Description: Lean Arms

Ana 

IsisDupuy

Aylin

Estefania

Naiomy

Arely Guzman

EQUIPMENT NEEDED
- Dumbbells, yoga mat and a bench or chair

THE ROUTINE
- Tricep Dips (bent leg) 3 x 12
- DB Hammer Curls 3 x 12
- DB Overhead Tricep Extensions 3 x 12 each side
- DB Supinated Curl 3 x 12

INFO
Reps are set at the highest amount per set. You can adjust to your fitness level with rep range from 8-12 reps each set.

- 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

Tricep Dips

- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your bicep as you curl

DB Hammer Curls

- 12 reps each side
- 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

DB Overhead Tricep Extension

- Hold the dumbbells with your palms facing each other
- Place arms at an outwards angle
- Curl the dumbbells up engaging your bicep as you curl

DB Supinated Curl

- Keep your elbows up right
- Bend at the elbows to lower dumbbell down next to your head
- Keep your elbows in the same place
- Extend your arms engaging your triceps to bring the dumbbell back up

DB Floor Tricep Extension

- Start in a high plank position
- Keep your core engaged

Plank Pose

Lean Arms

Carmen Mohammed

Back + Shoulders

My upper body is stronger than I give it credit for lol 😱

Syndessa

Back

Perfect way to end the night, or start the day!

Spring

Upper Body - arms + chest

thank you for a workout that really targets that stubborn arm fat

Maria

Strong Arms at Home

Amazing! Love the band alternative for travel!

Miriam Gabriela

Upper Body

Upper Body & Core

LOVE a good back workout and awesome with the Hera band!

Kait

Back Attack

Whew that was tough lol I don’t know how I completed the 4th round of the second circuit 💪🏽👏🏽

Lean Arms

Community

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