Name: Playbook - Sweat Rewards - W8/D1 Arms & shoulders
Uploaded: 2023-01-02T02:01:35.246Z
Duration: 45 min
Description: W8/D1 Arms & shoulders

*Do 5 minute warm-up * cross trainer

• Bicep Triset
- Db curl to press 4 sets 10-12 reps 
- Seated drag curls 4 sets 12-15 reps 
- Pitcher pours 4 sets 10-12 reps

• Superset
- DB renegade row + tricep kickback 3 Sets of 20 Reps 
- DB pushup 3 Sets of 10 Reps

• Triceps superset
- Db single arm overhead tricep extension 4 Sets of 10 Reps 
- Diamond push ups 4 Sets of 10 Reps

• Biceps giant set
- DB iso bicep curl 3 sets 10-12 reps
- Ez bar bicep curl 3 sets 10-12 reps
- EZ bar reverse incline curls 3 sets 12 reps 
- Ez bar close grip press 3 sets to failure

• Abs 10 mins
- Plank toe touches (Hold 30 seconds front, 15 each side) 
- plank ski abs (15 Reps each side)
- plank taps (25 Reps each side)
- Plank tucks narrow to wide (15 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

- Holding a dumbbell in each hand
- Curl the dumbbells up toward the shoulders, engaging your biceps
- Press the dumbbells overhead
- Reverse the movement with control back to the starting position

DB curl to press

- 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

DB renegade row + tricep kickback

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

DB push up

Superset

- 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

- 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

Tricep superset

- 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

- Keep your elbows close to your body
- Curl the bar up towards your shoulders
- Engage your biceps as you curl
- Lower the bar with control back to the starting position

EZ bar bicep curls

- Support your chest into an incline bench
- Curl the bar up toward your shoulders keeping your elbows pointed toward the floor
- Lower the bar into a deep stretch in your biceps

EZ bar reverse incline curls

Ez bar close grip press

Bicep giant set

- Start in a high plank position
- Pike your hips up and reach across with one hand touching the toes on the opposite foot
- Return to starting position and repeat on the opposite side
- Alternating back and forth for time or reps

Plank toe touches

- Start in a high plank position
- Jump both feet in, tucking your knees, to the outside of one hand
- Jump your feet back and repeat to the opposite side
- Alternating back and forth for time or reps

Plank ski abs

- Starting in a low plank position
- Take one hand off the floor and touch the floor forward of the body 
- Repeating on the opposite side
- Alternating back and forth

Plank taps

Plank tucks - narrow to wide

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

Cardio of your choice

W8/D1 Arms & shoulders

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!

W8/D1 Arms & shoulders

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