Name: Playbook - Samantha Skolkin - 30 min ARMS!
Uploaded: 2022-01-18T04:40:38.962Z
Duration: 30 min
Description: 30 min ARMS!

Short on time and want to work your arms?

I put together a highly effective arm workout that you can do in 30 min and leave the gym feeling super solid and pumped. 

Minimal rest time and high reps/supersets. 🔥

Please start with lighter weights before your first working set!

Let’s get this!!!!

You will do standing cable rope curls for 15 reps and superset it with tricep rope push downs for 15 reps. No rest in between. 

After you complete the 2 exercises, rest for 30 seconds before your second set. 

3 total sets!

Place a rope attachment on a low pulley and stand facing the machine. (You should be about 12 inches away from it.)

Grasp the rope with a palms-in grip. Stand straight up while keeping the natural arch of your back and torso stationary.

Pull your elbows in to your side and keep them in position during the entire exercise. This is the starting position for the exercise.

Use your biceps to pull your arms up until your biceps touch your forearms.

Squeeze your biceps at the top, then slowly bring your weight back to the original position.

Repeat the process for the prescribed number of repetitions

Standing Cable Rope Curls

-Face the cable machine and grasp the rope attachment (bring it to about chest level) 
-Use your core and brace, tuck your elbows into your sides and position your stance slightly apart.

-Push down until your elbows are fully extended and squeeze. Keep your elbows close to your body the entire movement. Try not to bend forward, really use your core. 

-Keep your back as straight as possible while you push down. Control the movement and repeat

Standing Cable Rope Tricep Push Downs

Standing Rope Curls and Tricep Rope Push Down SuperSet!

You will do standing EZ Bar Curls for 15 reps and superset it with 1 arm DB Tricep Kickbacks for 15 reps. No rest in between. 

After you complete the 2 exercises, rest for 30 seconds before your second set. 

3 total sets!

- Keep your elbows close to your body
- Curl the bar up towards your shoulders
- Engage your biceps as you curl
- Return to the initial position with a controlled movement

Standing EZ Bar Curls

With a dumbbell in one hand and the palm facing your torso, bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until it is almost parallel to the floor. 

The upper arm should be close to the torso at all times and parallel to the floor while the forearm is pointing towards the floor as the hand holds the weight.

Tip: There should be a 90-degree angle between the forearm and the upper arm. This is your starting position.

Keeping the upper arms stationary, use the triceps to lift the weights until the forearms are parallel to the floor and the whole arm is extended.

Like many other arm exercises, only the forearm moves. After a slight hold at the top, slowly lower the dumbbell back to the starting position as you inhale. Repeat the movement for the prescribed amount of repetitions. Switch arms and repeat the exercise.

Unilateral DB Tricep Kickback

Standing EZ Bar Curls and Dumbbell Tricep KickBack SuperSet!

You will do standing 1 arm cable curls for 15 reps and superset it with tricep db overhead extensions for 15 reps. No rest in between. 

After you complete the 2 exercises, rest for 30 seconds before your second set. 

3 total sets!

Using a single-hand attachment, place the pulley at the very bottom of the cable machine.

Stand facing the machine, grab the handle and take a small step back.

Place your opposite hand on your waist for balance, and with your knees slightly bent, arm fully straightened and elbow tucked at your side, curl the cable up while keeping your wrist in a neutral or slightly extended position.

Make sure to keep your shoulder positioned down and back.

Continue the motion until you feel a strong contraction in your biceps, squeeze at the top, and then lower the weight back down.

Repeat for the prescribed amount of reps!!

Unilateral Standing Cable Bicep Curls

You can do this standing or seated.

Raise the dumbbells above your head until your arms are stretched out straight.

Slowly lower the weights back behind your head, being careful not to flare your elbows!

Keep your elbows tucked in by your head.

Once your forearms move beyond parallel to the floor bring the weight back up to the starting position and repeat.

It’s very important to keep your arms stable and in place throughout the entire movement.

Don’t let those elbows come out!! Repeat.

Overhead DB Tricep Ext

1 Arm Standing Cable Curls and Overhead Tricep Ext SuperSet

30 min ARMS!

45 Min Shoulder Pump Workout 🔥

I Love This workout. Absolute killer Leg Workout 💪🏻

Vanessa

Courtney Hawkins

Nancy

Posterior Leg Day! 🍑🦵

INTENSE Leg Day!! 😈

It was great. I guarantee my glutes are sore. I added a 10 min elliptical warm up and lat pull downs just because I am trying to add in back work 3 times a week to grow my back.

Christina

Maribelle

Looooved this quick but amazing workout, didn’t have much time at the gym so this was perfection, 30 minutes and my legs as shaking so hardddd. Amazing Sammy 😍

30 min ARMS!

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