Name: Playbook - Samantha Estrada - W2/D4 - Arms
Uploaded: 2021-11-08T02:05:41.898Z
Duration: 45 min
Description: W2/D4 - Arms

Arms day 4 x 12,10,8,8-6 
BI’s 
- Wide bicep curls 
- Arm circles 30 sec 
- Walk outs 3x10 
TRI’s 
- Overhead tricep extension 
- Standing single arm tricep extension

- Curl the DB's out wide and up to your shoulders engaging your biceps

Wide bicep curls

- With your arms out to a T
- Circle your arms from back to front

Arm circles

- Keeping your leg straight walk your hand out and back in

Walk outs

- 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

Overhead seated tricep extension

- 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

Single arm tricep extension

W2/D4 - Arms

Ayreth

W1/D1 - Back

Isabella

W1/D2 - Shoulders

W1/D3 - Arms

Great quick strength training workout before I hit my cardio 💯

Michelle

W1/D4 - Legs

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

W2/D4 - Arms

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