Name: Playbook - Paton Willbanks - W4/D2 Arm day
Uploaded: 2023-06-07T14:01:01.614Z
Duration: 55 min
Description: W4/D2 Arm day

Jodi

- Begin by lying supine on a flat bench with dumbbells at extended above your chest
- Lower the dumbbells back to your chest with control
- Press the dumbbells up engaging your chest to halfway
- Lower back down
- Extend arms all the way back up and repeat

Chest press pulse

- On a flat bench with your arms extended and palms facing each other
- Slowly lower dumbbells for 4 seconds to your sides opening your chest
- Bring dumbbells back together squeezing your chest for one second

Tempo chest fly

- 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
- Pause for 3 seconds at extended
- Lower back to starting position

Tricep kickbacks + pause

- Lay on your back with a dumbbell in each hand 
- Lower the dumbbells in keeping your elbows close to your sides
- Press the dumbbells back to the starting position

Dumbbell close grip press

Superset

- Place one dumbbell at chest height with elbows bent by rib cage
- Extend arms straight out in front of you staying at chest level
- Keep core engaged
- Bring back dumbbell to chest

Standing chest press

- From a high plank position, hands under shoulders 
- Bending at the elbows, lower your chest towards the floor 
- Elbows should be going back towards your feet and staying close to your body 
- Extend your arms to come back up
- Bring one knee into chest than the other
- Repeat

MODIFICATION: come onto knees for push-up, then raise back on to toes for knee pull ins

Tricep push up + knee drive

- Place your hands on the front edge of the bench just outside your hips
- Move forward off the bench with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back
- Extend your arms engaging your triceps

Tricep dips

Triset

10 rounds: 
1 minute jog/speed walk
1 minute walk

Run + walk

W4/D2 Arm day

Elaine

Kacy

W1/D1 Glute + Hamstring

Great workout. Those supersets are serious

Tavario

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Terri

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Wonderful 4 weeks workout! Definitely seeing muscle definition!

Great 4 week workout. Definitely see results!

W4/D2 Arm day

Community

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