Name: Playbook - Saul Cervantes - Biceps & Triceps
Uploaded: 2024-01-12T21:58:12.976Z
Duration: 40 min
Description: Biceps & Triceps

Unleash your inner superhero and power up those arms with this epic arm-blasting workout. 

If your goal is to build muscle in your arms, then doing a dedicated arm workout once a week in addition to your current workout routine, may help you build heroic looking arms.

The workout

A1) Seated Dumbbell Bicep Curl
3-4 sets 10-12 reps (superset with)

A2) Close Grip Bench Press
3-4 sets 8-12 reps

(Rest 90 seconds)

B1) Standing Dumbbell Hammer Curl
3-4 sets 8-15 reps (superset with)

B2) Lying Dumbbell Tricep Extension 
3-4 sets 8-15 reps

(Rest 90 seconds)

C1) Standing Cable Curl
3 sets 12-15 reps

C2) Standing Tricep Pushdown 
3 sets 12-15 reps

(Rest 45-60 seconds)

Perform each exercise back to back with minimal rest in between. Once you complete one round, rest 60-90 seconds and repeat.

Seated Bicep Curl - warm up with a lighter weight and do 10-12 reps. Then choose a weight that allows you to complete all reps and sets.

Close Grip Bench Press - take your grip a bit more narrow than your traditional bench press. Do 1-2 warm up sets with lighter weight, and do 8-10 reps.

- Sit upright on a bench or chair.
- Curl dumbbells up towards your shoulders keeping the elbows back.
- Squeeze the biceps at the top for a brief second.
- Lower slowly back to starting position.
- Repeat for the prescribed number of reps and sets.

Seated Dumbbell Curls

- Lie flat on a bench and adjust the bar at a height that you can reach.
- Position your hands shoulder width.
- Pull the shoulders down, and lift the chest up by arching the lower back.
- Unlock the bar from the rack, take a deep breath, and then lower the bar down to the middle of your chest.
- Keep the elbows close to the torso throughout the movement.
- Push the bar back up by pressing yourself into the bench.
- Extend the arms and repeat for the desired reps.

Close Grip Bench Press on Smith Machine

Biceps & Triceps Circuit 1

Perform each exercise back to back with minimal rest in between. Once you complete one round, rest 60-90 seconds and repeat.

Standing DB Hammer Curl - Focus on controlling the weight and keep the elbows tight to your sides.

Lying DB Tricep Extension - Keep elbows tight, and make sure to lower the dumbbells to the shoulders.

- Grab a pair of dumbbells and hold them next to your sides, with a neutral grip.
- Position your feet hip width apart.
- Slowly curl the dumbbells up towards the shoulders, and squeeze the biceps at the top of the movement.
- Pause at the top for a brief second, and then slowly lower the dumbbells back to the starting position.

Standing Dumbbell Hammer Curl

- Lay flat on a bench facing up.
- Hold a pair of dumbbells in your hands, with arms straight and stacked over your shoulders. 
- Bend at the elbows, moving the dumbbells back toward your face, until your arms are at a 90 degree angle.
- Keeping the elbows in, slowly extend your arms back up using your triceps.

Lying Dumbbell Tricep Extension

Biceps & Triceps Circuit 2

Perform each exercise back to back with minimal rest in between.  Use the same cable attachment for both of the exercises. Once you complete one round, rest 60-90 seconds and repeat.

- Use a cambered bar or a straight bar if you have one available in your gym.
- Adjust the pulley system to the floor and take 1-2 steps back.
- Curl the bar towards the chest, flexing the biceps at the top.
- Slowly control the weight down and repeat. 
- Keep the chest upright and avoid swinging the weight up.

Standing Cable Bicep Curl

- Use a cambered bar for this exercise if your gym has one available 
- Adjust the pulley system to the top setting, and take 1-2 steps back
- Take the inside grip of the bar and push straight down, flexing the triceps at the bottom 
- Hold it for 1 second and control the weight on the way up
- Keep the chest upright and shoulders down and back throughout