Name: Playbook - Michele Sotak - Arms and Chest
Uploaded: 2023-07-07T12:43:40.637Z
Duration: 45 min
Description: Arms and Chest

Hallumi

Michele thank you so much. I e been in a funk and I think this really helped me tonight. Need to keep it up and any tips for staying motivated? appreciate it!

Amanda

Workout ended up being 30 minutes. Was hoping to take up the full 45.

karen

These workouts make me feel like a billion bucks ! Thank you .

Liseth

Anonymous

Jenna

Lupita Soto

Good! I used my 4lb ankle weights wrapped around my 2lb dumbbells and even that was a lot for my left arm 🙈. But so excited to jump in. Thanks Michele!

Tony

This was such an epic workout.  Perfect for the allotted time I had.  Thanks Michele! 👍🏼💕💪🏼

Kasia Andrzejuk

Pretty straightforward and an encouraging start. Important to get the right size weights... and can you recommend a resistance band? Thanks!!

6 Upper Body Exercises using Dumbbells, Resistance Bands (optional), and Body Weight only

Warm up the upper body with neck rolls, shoulder rolls forward and back, chest hugs, fast punches and jumping jacks to get the heart rate up and muscles warmed to prevent injury and ready to attack the workout!

Warm Up

Work your biceps and forearms using dumbbells. Rotate from an underhand grip to an overhand grip in the middle of a curl. Take 3-5 seconds to slowly lower the weight. Keep elbows into your sides as much as possible.

Zottman Bicep Curls

Work chest and triceps with this common calisthenics exercise. Raise and lower the body using the arms. Keep the entire body in alignment in plank position as you lower your chest to the floor. Modifications: Regression: Elevate your hands on a platform. Progression: Wrap a resistance band around your back and arms.

Push-ups

Begin with a comfortable staggered stance. Brace core. Grab one dumbbell with one hand and position it behind head with elbow flexed to 90 degrees, opposite hand either placed on hip or firmly on elbow to keep in place.

Single Arm Overhead Triceps Extensions

Hold one arm out at a 90 degree angle while performing biceps curls with the other arm. Keep elbows into sides and lower the eccentric motion 3-5 seconds. Do 12 reps and switch arms.

Biceps Curl and Isometric Hold

Lie on back with feet flat on the floor and knees bent. With dumbbells in hands, keep one arm straight up to ceiling and lower and bend other elbow to floor then press up and repeat on other side.

Alternating Single Handed Chest Presses

Slide yourself off a chair with your feet flat on the floor and legs bent. Straighten your arms, keep your back close to the chair and slowly bend your elbows to lower your body toward the floor until your elbow are bent to a 90 degree angle, but no deeper. Push back up to top and brief hold while repeating.

Triceps Dips

Over the body shoulder girdle stretch for 20 seconds each arm. Over the head triceps stretch for 20 seconds each arm, chest and anterior delt stretch for 20 seconds each and additional cool down stretches of your choice.

Cool Down Stretches

Arms and Chest

Kid you not, 2 days in a row wore the same style outfits as you 😆 yesterday red sports bra black bottoms... today all camo 😉👌🏼

Good stuff, looking forward to these core days !

Core : Abs & Lower Back

Challenging first exercise ‘ phew 😅 . Feel awesome once done ✅

Lower Body : Quads

Elan

Great. I felt like it was small but mighty , liked these 👍🏼👍🏼

Arms and Chest

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