Name: Playbook - Nikki Font - Full Arms
Uploaded: 2022-09-18T23:55:17.845Z
Duration: 45 min
Description: Full Arms

First arm workout and it was great.  Arms burning already 🔥🔥

Vicky

Woo loved the challenge and feel of this work out! Did the first 2 exercises and the curls as supersets then ended with the to failure cable ex. which was a nice flow!

You will need :

- cable machine
- ez bar
- dumbbells
- bench

- Raise the dumbbell with a slight bend at the elbow
- Raise until you reach shoulder height
- Hold one arm while the other performs the movement

Single Arm Lateral Raise

- Hold the Z bar with a wide grip
- As you raise the bar make sure your elbows don't come forward
- Engage your triceps as you go up

Lying Skull Crushers

Grab a fixed barbell

Hold shoulder width apart

Perform bicep curls

PreLoaded Curls

- Hold the dumbbells with your palms facing away from you
- Curl the dumbbells up engaging your biceps
- Lower with a controlled motion

DB Bicep Curls

- Stand tall, abs engaged and upper arms locked at your sides
- Press the rope down until your elbows are straight
- Bend the elbows to return to the starting position

Cable Tricep Pushdown

Full 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!

Full Arms

Community

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