Name: Playbook - Rebecca Wales - ARM DAY
Uploaded: 2023-12-11T14:32:22.571Z
Duration: 60 min
Description: ARM DAY

Sarah

Heather Brummell

Goodness that was good! Already know tomorrow the tris will be fired up!

Taylor

this was a lot harder than I realized, but the after feels amazing

Austin

4 sets- Superset
1a. 21s with EZ Bar (7 bottom, 7 top, 7 full)
1b. Tricep Push-ups (to failure)

4 sets- Superset
2a. DB Hammer Curls (30/25/20/15/10)
2b. DB Overhead Tricep Extension (30/25/20/15/10)

4 sets- Superset 
3a. Close Grip DB Press (15/12/10/8)
3b. DB Alternating Rotational Bicep Curl (20 total- 10 each arm)

4 sets- Superset
4a. Incline Bicep Curl (8-10)
4b. DB Skullcrushers (to failure)

3 sets- 
Body weight Skull Crushers (to failure)

-Standing with hands in the middle of EZ Bar, curl bar from bottom to center for 7 reps
-Then curl bar from top to center for 7 reps
-Finish by curling with a full range (bottom to top) for 7 reps

21s with EZ Bar

- 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

Tricep push up

Superset

- Hold the dumbbells with palms facing the center of your body
- Keeping elbows close to your body
- Curl the dumbbells toward your shoulders 
- Pause at the top then lower under control

Hammer Curl

- 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

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

Dumbbel close grip hex press

- 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

- From an incline position
- Curl dumbbells up towards your shoulders
- Keep elbows pointed to the floor
- Lower slowly back to starting position

Dumbbell incline bicep curls

- Start with your arms extended above your shoulders and a dumbbell in each hand
- Bend at the elbows lowering the dumbbells towards the top of your head
- Fully extend your arms back up contracting your triceps

Dumbbell skull crushers

- From an elevated extended plank position 
- With your elbows in, bend your elbows and duck your head between your hands 
- Push your body back to the starting the position by straightening your elbows

ARM DAY

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