Name: Playbook - Sweat Rewards - W7/D3 Arms & Abs
Uploaded: 2023-01-02T02:01:35.289Z
Duration: 60 min
Description: W7/D3 Arms & Abs

Arms & Abs
*Do 5 minute warm-up *
Bicep Triset
- DB curl 4 sets 10-12 reps
- Seated drag curls 4 sets 12-15 reps
- Pitcher pours 4 sets 10-12 reps

Triceps superset
- Preacher curls 3 Sets of 20 Reps
- DB single arm overhead tricep extension 3 Sets of 10 Reps

Triceps superset
- Cable overhead tricep extension 4 Sets of 10 Reps
- Reverse grip pushup DB 4 Sets of 10 Reps

Bicep superset
- DB iso bicep curl 3 sets 10-12 reps
- DB burpee to curl 3 sets 10-12 reps

Abs 10 mins
- Side plank crunch to each side (Hold 30 seconds front, 15 each side)
- Medicine ball slams (15 Reps)
- Lying Bicycle Crunches (25 Reps each side)
- Plank walkout (15 Reps)
- Weighted situps(30 Reps)
REPEAT FOR MULTIPLE SETS FOR 10 MINS

Cardio- 20 mins treadmill HIIT ( jog 1 min, sprint 30 sec, walk 30 sec)
Followed by 20 min incline walk

- Stand tall with a dumbbell in each hands
- Curl the dumbbells up toward your shoulders, engaging your biceps 
- Slowly lower the dumbbells back to starting position

DB bicep curls

- Keeping shoulders, hips and knees inline
- Curl the dumbbells up, bringing your elbows back
- The dumbbells keep close contact with the body at all times
- Lower the dumbbells the same way

Dumbbell drag curls

Pitcher pours

Bicep triset

- Start with dumbbell in one hand and arm extended over the preacher curl bench
- Curl the dumbbell up towards shoulder
- Lower the dumbbell with control until arm almost fully extended
- Complete desired reps then repeat on the opposite side

DB preacher curl

- Start with your elbow bent and your arm crossed over behind your head
- Extend your arm engaging your tricep to bring the dumbbell up
- Bend at the elbow to lower dumbbell back down to starting position
- Complete desired reps then repeat on the opposite side

DB single arm overhead tricep extension

Triceps superset

- Begin with your back to the to cable and hands overhead, elbows close to temples and bent to 90 degrees
- Pull the rope forward until your elbows are straight
- Slowly bend your elbows returning to starting position

Cable rope overhead tricep extension

- 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

- Begin with a dumbbell in each hand
- Curl dumbbells up towards your shoulders engaging your biceps
- One dumbbell will hold at the center (arm bent to 90 degrees) of the curl engaged as you lower and re-curl the opposite arm
- Switching back and forth for time or reps

DB ISO bicep curls

DB burpee + curl

Bicep Superset

- 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

- Hold a medicine or slam ball with both hands above your head
- Slam the ball on to the ground directly in front of you as hard as you can
- Pick the ball up with both hands and repeat the movement

Ball slam

- 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

- Lying face up with knees bent and feet flat on floor
- Hold a weight near the forehead 
- Curl head and shoulders off the floor engaging core
- Bring the weight overhead as you sit up
- Return to starting position under control

Weighted sit up

AMRAP

Cardio of your choice

W7/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

Chenai

Shannon

W1/D3  Legs

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

W7/D3 Arms & Abs

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