Name: Playbook - Mariana Morais - W3/D2 Arms & Abs
Uploaded: 2022-02-05T04:52:06.552Z
Duration: 45 min
Description: W3/D2 Arms & Abs

Jamie

Lina

Good arm burn. I even started off with 10mins on the punching back as a little warm up 😉💪🏿

Brittney

Tarsha

Stefania

Brittany

FULL UPPER BODY! 
We’re gonna hit back, biceps, shoulder, triceps, and abs 🥰 💪🏽

- With head positioned at a decline 
-(optional: hold weight at your chest ) and curl your body up
- Come down with a controlled movement

Decline crunch

⭐️add weight each set 
-Hold the dumbbells with bent arms at a 90 degree angle. 
-Raise your elbows up and stop the motion at shoulder level
-Lower the weights with good posture and control until they almost touch the sides of the body near
-Repeat until the set is complete.

DB Bent Arm Lateral Raise

Circuit 1

- Engage triceps as you extend your arms
- Keep core tight

Overhead tricep extension

Hold the bench with your arms behind you
Keep your legs together and twist from side to side

Bench Ab Twists

Circuit 2

- Pull the attachment in towards your body
- Keeping your body neutral and core engaged
- Elbows drive towards your hips, squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position

Seated cable row

- Keep your elbows close to your body
- Curl the bar up towards your shoulders
- Engage your biceps as you curl
- Return to the initial position with a controlled movement

EZ bar bicep curls

- With back supported hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position

Dumbbell seated shoulder press

Circuit 3

W3/D2 Arms & Abs

Gillian💓

Warm Up Stretch

michelle

I enjoyed this workout! Nothing overly complicated but still effective

Perri

This is how I want to start my new year!!🔥🔥

Ilze

W1/D1 Legs

Mackenzie

Noelle

W1/D2 Shoulders & Tris

Yaya

Emily

Samanta

W1/D3 Booty

Great workout day. I took your advice and watched a show on my phone (HULU) while I was on the treadmill for 30. And that little yoga stretch at the end was AH-MAZING! I'm ready for tomorrow's workout 💪🏿

A lot of cardio which I don’t always do but great! Good low active rest day.

W1/D4 Cardio & Stretch

Loving these workouts! Just the challenge I needed to get motivated in the gym again!

W3/D2 Arms & Abs

Community

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