Name: Playbook - Paton Willbanks - W4/D5 Arm day
Uploaded: 2023-06-02T20:26:18.575Z
Duration: 55 min
Description: W4/D5 Arm day

Jodi

- Hinge over at hips with dumbbell extended below your chest
- Ensure that your back remains flat
- Perform the movement by flexing the elbows and retracting the shoulder blades, pulling the weight to your chest
- Pause at the top, return to the starting position

T-bar dumbbell row

- Begin with a dumbbell in both hands
- Curl dumbbells towards your shoulders 
- Come half way back down
- Raise back up to your shoulders
- Slowly lower down until arms are extended

Dumbbell bicep curl + pulse

- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your bicep as you curl
- Press through the dumbbells extending your arms to the sky 
- Lower down with control, reversing these two movement until back in starting position

Hammer curl + press

Superset 1

- Lay face down on an incline bench with a dumbbell in each hand
- Raise the dumbbells away from each other
- Squeeze shoulder blades at top
- Lower to starting position

Incline fly (prone)

- Hinge at the hips to lean forward
- Your knees should be slightly bent
- Pull the dumbbells up keeping your elbows close to your body
- Engage your lats as you pull up 
- Come down in a controlled motion

Bent over row

Superset 2

- Start with your arms at your sides and legs extended
- Tuck your knees in while lifting your torso up, meeting together in the middle
- Extend your body back out to hollow hold position

In-n-out crunch

- Lying with your legs and arms extended 
- Alternately raise one leg, reaching the opposite hand and tapping your toes, lifting your upper body off the floor
- Repeating back and forth for 6 on each side, 12 total


MODIFICATION: entire back can stay on the ground and come to a toe tap, slightly raising your shoulders off the ground. Still keep alternating feet

Single leg alt. jackknifes

- Elbows under shoulders and hands out front
- Keep entire body tight as you hold position for 30 seconds
- Rest in between if needed

MODIFICATION: come onto your knees

Plank (elbows)

Core

Incline mountain walk on treadmill

20 minutes total, a warmup and a cooldown, with incline elevation in between

5min warm up 0% incline
2min 3% incline
2min 7% incline
2min 10% incline
2min 7% incline
2min 3% incline
5min cooldown 0% incline

Cardio

W4/D5 Arm day

Elaine

Kacy

W1/D1 Glute + Hamstring

Great workout. Those supersets are serious

Tavario

W1/D2 Push: Arm Day

W1/D3 Active Rest Day

Gabby

W1/D4 Leg Day - Quads

W1/D5 Pull - Arm Day

Terri

W1/D6 Full Body

W1/D7 Rest Day

W2/D1 Leg day

W2/D2 Arm Day

W2/D3 Active Rest Day

W2/D4 Leg Day

W2/D5 Arm Day

W2/D6 Full Body

W2/D7 Rest Day

W3/D1 Leg day

W3/D2 Arm day

W3/D3 Active Rest Day

W3/D4 Leg day

W3/D5 Arm day

W3/D6 Total body

W3/D7 Rest Day

W4/D1 Leg day

W4/D2 Arm day

W4/D3 Active Rest Day

W4/D4 Leg day

W4/D6 Total Body

Wonderful 4 weeks workout! Definitely seeing muscle definition!

Great 4 week workout. Definitely see results!

W4/D5 Arm day

Community

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