Name: Playbook - Nikki Font - W3/D5 Arms
Uploaded: 2023-12-30T00:22:23.643Z
Duration: 45 min
Description: W3/D5 Arms

You will need:

- cable machine
- bench
- barbell
- dumbbells

- Hold the dumbbells with your palms facing away from you
- Curl the dumbbell up engaging your bicep 
- Lower with a controlled motion
- Repeat on the opposite side

Alternating dumbbell curls

- Keep your elbows close to your temples
- Bend at the elbows to lower dumbbell down behind your head
- Extend your arms engaging your triceps to bring the dumbbell back up

Dumbbell overhead tricep extension

- Hands should be slightly outside shoulder width 
- Lower the bar to the chest actively stretching your chest muscles 
- Press the bar upward by extending your elbows

Incline bench press (barbell)

Perform both exercises back to back with no rest in between to complete one set

- Sit on the floor with cable in hands
- Squeeze your shoulders then pull the cable towards your face

Cable face pulls

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

Cable side raise

Superset

W3/D5 Arms

Exzon

🔥
Set up to challenge you. To failure at the end is a great finisher to a good workout

Mary Petrizzi

Khalid

W1/D1 Chest + Tris

laura kiorkis

Swapped alternating dumbbell curls for zottman curls and used thick light green band for assisted pull ups

W1/D2 Back + Bis

Came into the gym walking, left waddling 😂🫶

Kaleigh

Haley

W1/D3 Quads + Glutes

Elaine

W1/D4 Shoulders

W1/D5 Arms

Alissa

W1/D6 Hamstrings + Glutes

Had to switch my program around so today was my rest day. We went for a walk around the cove that’s by my apartment.

Shelby

W1/D7 Rest!

W2/D1 Chest + Tris

W2/D2 Back + Bis

Legs are trembling leaving the gym 🥴💪🏼

W2/D3 Quads + Glutes

W2/D4 Shoulders

W2/D5 Arms

W2/D6 Hamstrings + Glutes

W2/D7 Rest!

Loved it! Definitely will be sore tomorrow after pairing this with some ab exercises

That tricep superset!! 😅 🔥 I loveddd it!!

Madeline

W3/D1 Chest + Tris

W3/D2 Back + Bis

Alex

This workout gives you a great challenge with a burn 🔥

Daaayyyumm this one was ❤️‍🔥! Feeling strong and and empowered!

W3/D3 Quads + Glutes

W3/D4 Shoulders

Oh my goodnesssss 😅 this one was so good! I lifted a little heavier today and was pouring sweat! Haha so fun!

W3/D6 Hamstrings & Glutes

W3/D7 Rest

W4/D1 Chest + Tris

W4/D2 Back + Bis

W4/D3 Quads + Glutes

W4/D4 Shoulders

W4/D5 Arms

W4/D6 Hamstrings & Glutes

W4/D7 Rest!

W5/D1 Chest + Tris

W5/D2 Back + Bis

This workout will challenge you. Great burn

W5/D3 Quads + Glutes

W5/D4 Shoulders

W5/D5 Arms

W5/D6 Hamstrings + Glutes

W5/D7 Rest!

W6/D1 Chest + Tris

W6/D2 Back + Bis

Oh my goodness y’all 😅 this one is no joke. Make sure you’re well hydrated and have eaten well a few hours before this one! So good!!

W3/D5 Arms

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