Name: Playbook - Samantha Estrada - W3/D2 Arms
Uploaded: 2022-06-02T18:17:00.165Z
Duration: 45 min
Description: W3/D2 Arms

Andrew

Day 2 - Arms 4x12,10,8,8-6 

Bi’s 
1.) Incline Curls 
2.) One arm cable curl 
3.) Ez Bar curls 

TrI’s 
4.) Double Handed Overhead Lying Press 
5.) Bench Dip 3x burnout

- From an incline position 
- Curl dumbbells up towards your shoulders 
- Keep elbows pointed to the floor
- Lower slowly back to starting position

DB incline curls

- Curl the cable up toward your shoulder engaging your bicep

Single arm cable curl

- Curl the bar up toward your shoulders
- Lower with control

Ez bar curls

- Arms extended above shoulders a dumbbell in each hand
- Bend at the elbow lowering the dumbbells towards your head
- Fully extend up contracting your triceps

DB Skull crushers

- 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 Dip (3x burnout)

W3/D2 Arms

Great! Going for my hardest push this round of workouts

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

W2/D3 Shoulders

W2/D4 Arms

W2/D5 Legs/Abs

W3/D1 Shoulders

W3/D3 Back

Exhausting, but I’ll sleep well tonight

W3/D4 Legs

I feel fully energized! Can’t wait for the next workout!

W3/D5 Kettlebell addition

W4/D1 Legs

W4/D2 Shoulders

W4/D3 Back

W4/D4 Arms

This one was tough, but I persevered and made it

W3/D2 Arms

Community

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