Name: Playbook - Mariana Morais - W3/D3 Arms💪🏽
Uploaded: 2022-03-14T02:58:28.106Z
Duration: 25 min
Description: W3/D3 Arms💪🏽

We’re working on toning :)

45 seconds exercise 
15 second rest 

Choose some lighter dumbbells around (5lbs is good start) and pace yourself 

If that’s too easy, go up from there!

- Stand up straight 
- Curl dumbbells up towards your shoulders 
- Keep elbows pointed to the floor
- Lower slowly back to starting position

dumbbell curls

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell bent elbow lateral raises

Stand up straight and tall
Start with arms in 90° angle
Raise them up and down for desired amount of sets

90 Degree Arm Raise

- Start with your arms at 90 degrees
- Press the dumbbells straight up
- Lower with a slow controlled motion

Dumbbell standing shoulder press

- Tip forward at the hips and hold dumbbells in each hand arms bent to 90 degrees
- Extend your arms back engaging your triceps
- Lower slowly to starting position 
- Keep your core tight

Dumbbell tricep extensions (double)

- Bend over to 90 degrees focus on rear delts 
- Raise the dumbbells engaging the back of your shoulders

Bent over dumbbell flies

- Remain bent over and avoid standing up
- Focus on using your lower lats, avoid using your traps and upper back
- Alternate your hands in three different ways (thumbs forward, thumbs facing eachother, thumbs facing outwards)

3 Way Bent over rows

Circuit 1

W3/D3 Arms💪🏽

Kicked my ass before school. Practically had me crying

Emma

Jülide M. Çelebi

Carla

W1/D1 Booty Pyramid 🍑

First at home work out and I loved it!!! Felt a good burn in the muscle! Yay! More home workouts when I’m lazy. 💪👍

Tarsha

W1/D2 Arms & Core 💪🏽 🔥

W3/D3 Arms💪🏽

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