Name: Playbook - Coach Tessa V - W1/1 Shoulders & Arms - Resistance Band & Dumbbells
Uploaded: 2022-09-12T13:29:51.305Z
Duration: 20 min
Description: W1/1 Shoulders & Arms - Resistance Band & Dumbbells

Anna

My favourite muscle group to train? Triceps always. 

I’m excited for this Michelle Obama arms program that I have put together. Regardless of your political views I think that we can all agree she was pretty chiselled in the first term of the presidency. 

I created this program for my mother after her bouts of chemo left her arms feeling like a little noodles. 

This program is short and sweet the key to gains is to make sure you are challenging yourself with your load and weights. If it has been a while since you have strength training I recommend you start slow and gradually build. 

When it comes to using weights for arm workouts always make sure your posture is supporting your frame. You don’t want to end up with random injuries because you are breaking down too much.

Happy Lifting, 
💃 Tessa

Using a theraband or resistance band 
Hold onto the resistance band with your palm facing up - this hits a different part of the tricep
Keep your elbow next to your torso while you straighten your arm down to the floor 
Pause briefly and come back up slowly. 
Complete the number of repetitions listed per side.

Standing Single Arm Banded Triceps Extension - Underhand

Using a band or dumbbells with palms facing up
Keep elbows next to your torso
Hold one arm at a 90deg angle while you complete 5 reps on one side, then immediately complete 5 reps on the opposite side while maintaining isometric 90 degree hold 
For 20 reps, complete 5 right, 5 left - then repeat consecutively.

Banded Bicep Curl with Isometric Hold

With a slight bend in the arm raise dumbbells straight out to the side 
Slowly lower them back down by your sides

Lateral DB Fly

- Keep your elbows close to your temples
- Bend at the elbows to lower dumbbell down behind your head
- Extend your arms engaging your triceps to bring the dumbbell back up

W1/1 Shoulders & Arms - Resistance Band & Dumbbells

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