Name: Playbook - Pauline Perina - Arm Workout
Uploaded: 2023-10-13T15:02:21.323Z
Duration: 30 min
Description: Arm Workout

Starr

4 exercises to perform as a circuit 
45 sec rest between each exercise

- Begin with a dumbbell in both hands
- Curl dumbbells towards your shoulders 
- Slowly lower down until arms are extended

Dumbbell bicep curls

- Start with your working arm bent at about 90 degrees 
- Extend at your elbows pulling the cable down
- Bend the elbow and control the weight back to starting position
- Complete 12 reps or go into failure and repeat on the opposite side without taking any break between both arms / right arm - left arm count for 1 set

Cable single arm tricep extension

- Select the desired weight from the rack
- Once the dumbbells are in place, rotate your palms so they are facing forward.
- Take a deep breath then press the dumbbells overhead by extending the elbows and contracting the deltoids.
- Slowly lower the dumbbells back to the starting position (the arms should be roughly 90 degrees or slightly lower depending upon limb lengths).

Seated Dumbbell Overhead Press

- Use a single handle or grab the little ball at the end of the cable.
- Grab the handle or end of the cable.
- With a slight bend in your elbow and elbow up, pull the handle back in a reverse fly motion until you feel a good squeeze in the back of your shoulder.
- Then bring it back down in front of you and repeat until failure or 10-12 reps // Repeat on the other side

Single Arm Rear Delt Fly

Circuit 1

Arm Workout

Yasmina

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Loving the app!! Although he press-up with dumbbells may take some practice lol

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