Name: Playbook - Samantha Estrada - W1/D1 Arms
Uploaded: 2022-06-02T18:17:00.088Z
Duration: 45 min
Description: W1/D1 Arms

Great! Going for my hardest push this round of workouts

Andrew

I loved it actually felt like a real workout for the first time in a while

Day 1 Arms 4x12,10,8,8-6 
Bi’s & Tri’s

Superset
1.) Dumbbell Bicep Curl
2.) Single Arm overhead tricep extension 

3.) Preacher dumbbell single arm 
4.) Dumbbell T raise can go down on weight when too heavy for this excercise 
5.) Burn out Pull ups

- Hold the dumbbell with your palms facing away
- Curl the dumbbell up toward your shoulder
- Lower with control
- Repeat on the opposite side

Bicep curl

- Keep your elbow close to your temple
- Bend at the elbow to lower dumbbell down behind your head
- Extend your arm engaging your tricep to bring the dumbbell back up

Overhead one arm DB tricep extension

Superset

- Start with dumbbell in one hand and arm extended over incline bench
- Curl dumbbell up towards shoulder
- Lower until arm almost fully extended

Preacher single arm dumbbell curl

- Hold the dumbbells in front of you with palms facing toward you 
- Raise the dumbbells up to shoulder height 
- Move the dumbbells out to the sides forming a T
- Reverse the movement back down 
- Keep a slight bend at the elbow

DB T raise

- Hold the bar with your palms facing away from you
- Pull yourself up bringing your elbows to your ribs
- Pause at the top engaging your back 
- Lower slowly until you arms are fully extended

Pull ups (3x burn out)

W1/D1 Arms

W1/D2 Back

W1/D3 Shoulders

W1/D4 Legs

Incredible! I really felt like I finished strong on this first week.

W1/D5 Kettlebell addition

W2/D1 Back

W2/D2 Legs

When your workout’s a joy, it’s a joy to workout

W1/D1 Arms

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