Name: Playbook - Sweat Rewards - W2/D3 Arms & Abs
Uploaded: 2023-01-02T02:01:35.014Z
Duration: 45 min
Description: W2/D3 Arms & Abs

Challenging but I gotten thru it with the mindset ( I wan muscles ) 🤣 Great One 🔥

Carmen

Shannon

It was good. My only question is why doing the same exercise in 2 différents superset

Ruth

Terri

Done it loving every step, although my body is suffering from muscle pain 😁🦵🏾💪🏾👏🏾

Chenai

*Do 5 minute warm-up *

• Bicep Triset
- DB cross body curl 4 sets 10-12 reps
- Seated close grip DB curls 4 sets 10-12 reps
- Pitcher pours 4 sets 10-12 reps

• Triceps superset
- Lying skull crushers 4 Sets of 10 Reps
- DB or EZ bar close grip press 4 Sets of 10 Reps

• Triceps superset
- Bench dips 4 Sets of 10 Reps
- Reverse grip pushup DB 4 Sets of 10 Reps

• Bicep superset
- Hammer DB curl 3 sets 10-12 reps
- DB cross body curl 3 sets 10-12 reps

• Abs 10 mins
- Side plank crunch to each side (Hold 30 seconds front, 15 each side)
- DB or cable Wood Chops (15 Reps each side)
- Lying Bicycle Crunches (25 Reps each side)
- Plank extension (15 Reps)
- Weighted Crunches (30 Reps)
§ REPEAT FOR MULTIPLE SETS FOR 10 MINS

- Holding a dumbbell in each hand 
- Curl one dumbbell up and across the front of your body toward the center of your chest
- Lower with control then repeat on the opposite side
- Alternating back and forth for time or reps

DB across body curls

Close Grip DB Curl (Seated)

- Slow and controlled movement 
- Engage your biceps

Pitcher pours

Triset

- Lying back with your arms extended above your shoulders
- Bend at the elbow lowering the EZ bar toward the top of your head
- Extend your arms back up to starting position

EZ bar skull crushers

- Keep your elbows close to your body
- Engage your triceps as you push

Ez bar close grip press

Superset

- 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 tricep dips

- Start in a push up position with hands elevated on dumbbells in a reverse grip position
- Lower your chest to the ground as far as you can go
- Extend your arms to press yourself back up

Reverse DB push up

- 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

- Keep your elbow underneath your shoulder, and feet stacked on top of each other
- Press your hips toward the ceiling to make a straight line from head to toe
- Bring the top leg towards your elbow engaging your obliques
- Return to starting position
- Complete desired reps then repeat on the opposite side

Side plank crunches

DB Woodchop

- Pull your knee toward your chest while rotating your upper torso 
- Bring your opposite elbow to your knee 
- Repeat on the opposite side
- Focus on engaging your core

Bicycle crunches

Plank walkouts

- Keeping your chin tucked 
- Gently lift your head and shoulders off the floor 
- Slowly contracting your abdominals
- Pause briefly, lower back down
- Lower back stays in contact with the pad or floor

Crunches

W2/D3 Arms & Abs

Hello ,for gains n cuts meal plan are there vegan/vegetarian options ? Thanks !

Rebekah

I love that you provide a meal plan along with the program for users to follow. Definitely helps with meal prep on my end because I never know what to make! :/

What nutrition plan should I follow?

I really enjoyed this work out. I loved the videos. The workout has the right Amount of intensity.

labrisha

My first workout after a 3 month hiatus. This was a good one!!

Denee

Cassy

W1/D1 Chest & Back

Jaja

Really enjoyed this intense arm workout!!! So easy to follow as well!

Asha Fears

W1/D2  Shoulders and Arms

Hectic!!!! We didn’t have some of the machines in our Gym and I was great full coz yoh!!!!!

Beverly

W1/D3  Legs

Alternative would be great, some gym don’t have the equipment showing in the workout. Awesome workout!

W2/D3 Arms & Abs

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