Name: Playbook - Nikki Font - Arms
Uploaded: 2024-01-09T06:11:00.256Z
Duration: 45 min
Description: Arms

This is the same workout as last week. We are practicing a progressive overload. Your goal is to increase your weight from what you used last week.

You will need:

- Dumbbells
- Cable Machine
- Bench

Take a rest whenever you need, but push yourself for the whole duration!

Jump rope

- Hold the bar with your palms facing up
- Engage your biceps as you curl up
- Keep your core engaged
- Pause at the top and lower slowly

Rope cable curl

- Bend at the hips with back flat and elbow bent 90 degrees
- Keep arm at your side then extend arm back until parallel with your body

Cable triceps kickback

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

DB wide bicep curls

- Arms extended above shoulders a dumbbell in each hand
- Bend at the elbow lowering the dumbbells towards your head
- Fully extend up contracting your triceps

DB skull crushers

Arms

Legs (Posterior Chain Focus)

Chest & Triceps

Back & Bis

Tatiana

Legs (Quad Focus)

A great shoulder & an workout that I finished in just over 30 minutes! Perfect for what I needed today!

Arms

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