Name: Playbook - Rebecca Wales - Isometric arm day (arms with a sprinkle of shoulders) 💪🏼
Uploaded: 2023-12-11T14:32:22.575Z
Duration: 65 min
Description: Isometric arm day (arms with a sprinkle of shoulders) 💪🏼

Stephanie

- Curl the dumbbells up 
- Rotate your wrists at the top 
- Lower the weights with your palms facing the ground
- Focus on a slow controlled movement

Zottman curl

- Start in a push up position with hands elevated on plates or dumbbells
- Lower chest to the ground as far as you can go
- Straighten elbows to press back to starting

Deficit push ups

Complete 7 single arm skullcrushers while the other is angled back to a 45 degree angle in an isometric hole
Then switch arms for 7 reps on the other side
THEN complete 7 skull crushers with both 
Finish the Triset with a seated overhead extension for 14 reps

- Arm extended above shoulders holding a dumbbell
- Bend at the elbow lowering the dumbbell towards your head
- Fully extend up contracting your tricep

Single arm dumbbell skull crusher

- 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

- Keep your elbows close to your temples
- Bend at the elbows to lower the dumbbell down behind your head
- Extend your arms engaging your triceps to bring the dumbbell back up

Dumbbell overhead tricep extension

Skullcrushers

Complete 7 single arm incline dumbbell curls while holding the other arm in 90 agrees in an isometric hold
Then switch arms and complete 7 reps on the other arm
THEN complete 7 reps with both arms together 
Finish the set with 14 hammer 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 (single arm)

Dumbbell incline bicep curls

- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your bicep as you curl

Dumbbell hammer curl

Incline dumbbell curl

Complete 7 reps of a single arm Arnold press on one arm while the other is in an isometric hold
Switch and complete 7 reps on the other arm
Then complete 7 reps together
Finish set with 14 alternating front raises (7 on each arm)

- Control weight 
- Don’t rush the transition while twisting your hands

Seated Arnold press

- Start with your palms facing you
- Press the dumbbells overhead rotating your wrists/arms as you press up
- Palms will be facing forward at the top
- Reach full extension and reverse the motion as you come down

Dumbbell Arnold Press

- Seated at an incline holding a dumbbell in each hand
- Extend arms straight out in front of you
- Lower dumbbells to starting position

Dumbbell front raise on incline

Arnold press

Complete 7 single arm high pulls with the other arm in an isometric hold at the top 
Switch sides and do the same with the other arm
Then complete 7 reps with both arms
Finish the set with 14 head support rear delt rows

- Standing with your feet shoulder width apart and a dumbbell in each hand 
- Pull the dumbbells up to your shoulders, leading with your wrists
- Lower the dumbbells back down with control

Dumbbell high pull

With a dumbbell in each hand, hinge at your hips and use a bench set at an incline. Rest your forehead on the bench to prevent any movement aside from your arms. 
Palms facing back, pull the dumbbells to a wide row (elbows should be at a 45 degree position from your body)
Squeezing the back of the your shoulders, slowly lower back to starting position, keeping your spine straight and relaxed the entire time

Isometric arm day (arms with a sprinkle of shoulders) 💪🏼

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