Name: Playbook - Samantha Estrada - W4/D1 - Arms
Uploaded: 2021-11-08T02:06:38.507Z
Duration: 20 min
Description: W4/D1 - Arms

Arms day 4 x 12,10,8,8-6 
BI’s 
- Hammer curl / shoulder press
- Alternating F/L raises 
- Single arm bicep curl 
TRI’s 
- Rear delt flies 
- Bent over row / tricep extension

- Hammer curl the dumbbells up
- Rotate your arms then press overhead 
- Reverse the movement back down

Hammer curl / shoulder press

- Lift one DB forward and up while lifting the opposite DB laterally to shoulder height
- Repeat with the opposite arms

Alternating F/L raises

- Curl the dumbbell up to your shoulder engaging your bicep

Single arm bicep curl

- Begin tipped forward at the hips with a dumbbell in each hand
- With a slight bend in the elbows and arms extended below your chest
- Raise the dumbbells up until your arms are in line with you shoulders 
- Lowering with control back to starting position

Rear delt flies

- Row the dumbbell up then complete a kickback

Bent over row / tricep kickback

W4/D1 - Arms

Ayreth

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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 🙌🔥❤️

W4/D1 - Arms

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