Name: Playbook - Samantha Estrada - W3/D2 - Arms
Uploaded: 2021-11-08T02:06:04.687Z
Duration: 20 min
Description: W3/D2 - Arms

Arms day 4 x 12,10,8,8-6 
BI’s 
- Upright row / bicep curl 
- Hammer curl
- All around the worlds w weight and burn out no weight 
TRI’s 
- Bent over row tricep kickback
- Lying skull crusher

- Perform an upright row then flip the dumbbells and perform a curl

Upright row / bicep curl

- 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

- Hold DB’s underhand and circle your arms out and up overhead
- Reverse the movement back down

All around the worlds

- Row the dumbbell up then complete a kickback

Bent over row / tricep kickback

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

Lying skull crusher

W3/D2 - 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 🙌🔥❤️

W3/D2 - Arms

More workouts from Samantha Estrada