Name: Playbook - Sarah Brock - Arms & Abs 2/18
Uploaded: 2023-09-03T03:31:40.381Z
Duration: 55 min
Description: Arms & Abs 2/18

Start out with weighted planks. 
40 seconds in plank: 20 seconds break x 4 rounds.

1. Superset:
-Diamond push ups 4 x 12
-Cable straight bar curl 4 x 12
- Knees to chest 4 x 15

2. Superset:
-Alternating DB bicep curl
-DB overhead tricep extension
-DB Crunch

3. Superset:
-Cable chop high to low 3 x 10 reps each side 
-Cable chop across 3 x 10 reps each side
-Cable chop low to high 3 x 10 reps each side 

4. Superset:
-Leaning forward single cable curl 4 x 10
-Rope tricep extension 4 x 12-10-8-8

5. Superset:
-Bicep hammer curls until failure 4 x Failure
-Dumbbell rotations 4 x 10 reps each side

- Place weight on upper back
- Get into plank position. Raise body up onto elbows. 
- Keep elbows under shoulders and hands out front
- Keep entire body tight as you hold position for time

Weighted plank (elbows)

'- Thumb and pointer finger touching (diamond shape) with your hands 
- Bend at the elbows to come down 
- Keep you core engaged 
- Extend your arms to come up

Diamond push ups

- Hold the bar underhand grip with both hands
- Curl bar up towards your shoulders
- Lower to starting position

Straight bar cable bicep curls

Knees to chest

Superset

- Sitting on an incline position, hold dumbbells, palms towards your body. 
- bend at the elbows rotating the dumbbells towards your shoulders 
- Keep elbows pointed to the floor
- Lower back to starting position

Dumbbell alt. incline bicep curls

- Tip forward at the hips and hold dumbbell with your arm bent to 90 degrees
- Extend your arm back engaging your triceps
- Lower slowly to starting position 
- Keep your core tight

Dumbbell tricep extensions (single)

- Hold weight with both hands arms extended toward the ceiling
- Bring your shoulder off the ground
- Engage your core as you come up

Weighted crunches

Tri set

Set arm of cable to the highest setting
-Stand behind the arm of the cable machine of the side you are rotating. 
-keeping the arms straight, while maintaining a neutral spine, reach up and grab the handle. 
- Pull and rotate toward your feet. The cable should cross your delt when bottom of range. 
-Rotate back to the starting position.

High to low chop

-Set arm of cable to the lowest setting
-Stand behind the arm of the cable machine of the side you are rotating. 
-keeping the arms straight, keeping a neutral spine, reach down and grab the handle. 
- Rotate up fully extending the hips. The cable should be crossing across the delt when reaching full rotation.
-Rotate back down to the starting position.

Low to high cable chop

Set arm of cable to the middle setting
-Grab the handle of the cable machine then step out, pulling the cable away from the weight stack.
-Facing the cable machine with a wide stance and arms straight, rotate to one side. 
-Rotate back down to the starting position. 
-Rotate to the other side.

Alternating cable chop

Triset

- Begin with bar underhand grip in your hands
- Curl bar up towards your shoulders
- Lower down until arms are extended

Cable single bicep curls facing out

Cable rope tricep extension

- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your bicep as you curl
- Lower down with control

Dumbbell hammer curls

DB rotations- 10 reps each side

Arms & Abs 2/18

Chest 9/11

HITT 9/12

Legs/ glute focused 9/16

Rest day:)) 9/17

It was great but short. I added some More abs and RDLs to get it to a full body workout and added some bike at the end. It was great! What I love about your workouts is that they are customizable .

Miglena

Chest 9/4

HITT 9/5

Shoulders & glutes 9/6

Love your workouts! Congrats on your big win! 💯🎊🥰🏆🎉🥇

Back 9/7

Rest day:)) 9/8

Legs 9/9

Rest day:)) Sunday 9/10

What an unassuming scorcher!!!! First time I didn’t modify any moves and used weights heavier than I’ve ever used! Thanks girl!!! 🩷🙏🩷

Arms & Abs 2/18

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