Name: Playbook - Paton Willbanks - W2/D2 Arm Day
Uploaded: 2023-05-21T21:45:54.026Z
Duration: 70 min
Description: W2/D2 Arm Day

Jodi

Let’s get those arms feeling TOASTY today!

- From an incline bench and a dumbbell in each hand
- Lower dumbbells down to the chest keeping wrists neutral
- Straighten elbows and press back up

Incline dumbbell chest press

- On your back with your arms extended and palms facing each other, raise knees up into table top position 
- Lower dumbbells to your sides opening your chest 
- At the same time, straighten your legs out in front of you with them slightly hovering over the ground 
- Bring dumbbells back together squeezing your chest and bringing your knees back to tabletop position

Dumbbell chest fly with leg extension

- From half kneeling position hold the dumbbell on the outside of your leg
- Exhale and lift the weight diagonally across your body
- Twisting to the until the dumbbell is above your head
- Control the weight back to the starting position

Half kneeling wood chopper

Superset

- Press through your heels raising your hips off the ground
- Keep your glutes and core engaged
- Press dumbbells up engaging your chest
- Alternate bringing one dumbbell to chest while the other stays extended 
- Keep hips raised the whole time and complete 8 reps on each side
- Lower with a slow controlled motion

Dumbbell glute bridge alternating chest press

- Hinge forward keeping a bend at your knee
- Holding dumbbells in each hand and arms bent to 90 degrees at your sides
- Extend your arms engaging your triceps
- Lower back to starting position

Dumbbell tricep kickbacks

- Start with your hands just outside the shoulders - Bend at the elbows to come down
- Keep your core tight as you lower
- Extend your arms engaging your chest as you push up
- Once back into high plank, slightly transition weight into one side and rotate into a high a side plank and reach arm overhead 
- Alternate rotations in between each push-up
- 12 total push-ups

Push-ups with rotation

Triset

- Lift your legs so your knees are directly over your hips
- Slowly lower one arm and extend opposite leg until they’re just above the floor
- Bring them back to the starting position 
- Repeat on the opposite side

Dead bug

- Raise one dumbbell overhead 
- Raise opposite knee up to hip level and slow and controlled bring it back down
- Complete 12 reps on each side before switching

Dumbbell overhead march

Core work

This will be about 20 minutes of interval training incline walk! This can always be switched up to what is available to you such as interval training run/walk workout outside. This is more geared towards a treadmill if you have that option but always reach out if you need modification!

10 rounds
- 2 minute walk at 6% incline 
- 1 minute walk at 3% incline 
- Try to average around a 2.5-3.5 speed!

6% incline

3% incline

Cardio

W2/D2 Arm Day

Elaine

Kacy

W1/D1 Glute + Hamstring

Great workout. Those supersets are serious

Tavario

W1/D2 Push: Arm Day

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Gabby

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Terri

W1/D6 Full Body

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W2/D5 Arm Day

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W3/D2 Arm day

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W4/D1 Leg day

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W4/D6 Total Body

Wonderful 4 weeks workout! Definitely seeing muscle definition!

Great 4 week workout. Definitely see results!

W2/D2 Arm Day

Community

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