Name: Playbook - Samantha Estrada - W1/D3 - Arms
Uploaded: 2021-11-08T02:04:42.327Z
Duration: 20 min
Description: W1/D3 - Arms

Arms: 4 x 12,10,8,8-6 
BI’s 
- Hammer curl 
- Dumbbell bicep curl 
- 30 sec arm punches * dont extend elbow 
TRI’s 
- Bench triceps dips 
- Tricep kickback

- 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 curls

Bicep curl

- Place your hands on the front edge of the bench just outside hips
- Move forward off the bench with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back 
- Extend your arms engaging your triceps back to starting position

Bench dips

- Begin with your arm bent to 90 degrees
- Extend your arm back engaging your tricep
- Repeat with opposite arm

Tricep kickbacks

W1/D3 - Arms

Ayreth

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Isabella

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Great quick strength training workout before I hit my cardio 💯

Michelle

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Perfect challenging workout when your short on time, yet still want an effective, strategic, and challenging workout 🙌🔥❤️

W1/D3 - Arms

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