Name: Playbook - Taylor Ramsdell - ARMS - Dumbbells
Uploaded: 2021-01-18T11:47:45.550Z
Duration: 50 min
Description: ARMS - Dumbbells

Arm workout using dumbbells

PAY ATTENTION TO THE TIME BETWEEN SETS!! Make it happen! Let’s GO!!!

NOTE: Do a light warmup before the workout, and some stretching after!

Dumbbell curls

Gave ya my last set here to see the effort! Let’s GO!!

NOTE: Hold them both at the end of each set for about a 5 count 🔥💪

16 total reps per set (8 each side)

Alternating hammer curl holds

Aka skull crushers, but bring the weights to the side of your head.

Start and finish the rep at a slight angle (not straight up) to keep the tension on.

NOTE: If you don’t have a weight bench, you can perform these on the floor.

Temple grazer triceps

Perform 8 reps on one side, then 8 on the other. Immediately begin next set. 

Do 4 sets back to back with NO rest.

After this exercise is complete, rest 90 seconds before moving to next exercise.

Single arm overhead tricep

Curl both weights up halfway.

Hold one side while the other side does small reps/pulses (rep range is about a quarter from to the top to a quarter from the bottom).

This is one big set.
Hold L, Pulse R 10
Hold R, Pulse L 10
Then immediately drop to ... 8/8, 6/6, 4/4, 2/2

💥🔥💪

After this exercise is complete, rest 90 seconds before moving to next exercise.

Bicep isolation hold + pulse

Perform kickbacks with a short pause/hold on each rep

Tricep kickback and hold

Assist the lift with other hand. Control the decent of the weight.

Sets are 5 L + 5 R. So, three sets of 10. Rest between sets.

Eccentric focused single arm curls

Perform the tricep reps and then a bicep hold. Working down by 5 from 25/25 to 5/5 with no rest.

NOTE: In the sets and reps listed here, the “reps” for the bicep holds are actually seconds.
25 reps + 25 seconds
20 reps + 20 seconds
15 + 15
10 + 10
5 + 5

💥👍👍

Plank tricep press-ups + bicep curl hold

ARMS - Dumbbells

CHEST + Upper HIIT + Sit-ups... TOASTY!!!!!

BACK

Amazing finisher💪🏻
Cannot wait for your new program🔥

Benito

10 min Airbike work

Tyler

Lennon Gisclair

Mariah

🔥 15 min ABS 🔥

Wow! 💦💦 OMG thank you! What did I just workout cause my whole body hurts lol

LisaMarie Barrozo

Michael

2 a days
strong legs and able + 15 min bodyweight 💦💦💦😖

Melina

3 exercises. 15 minutes. 🔥.
(No equipment necessary)

I want to give 6 stars but i could not breathing😅🤙🏻

Beni

Fuck this workout 😂😂😂😂 thanks Taylor for being brutal as always! 👊🏿👊🏿👊🏿👊🏿

Kyle

Subbed the bike with DU’s but still got it done!

Rob Morelli

10 min finisher 💯🔥

power sweat  + 10 min finisher 💦💦💦

The POWER SWEAT!

Love taking my workouts on the road!! Perfect for the hotel gym! People were wondering what those bear crawl hops were all about 🤣 Do the same, stay the same. 🔥💪🏼💦

ARMS - Dumbbells

More workouts from Taylor Ramsdell