Name: Playbook - Adam Swanson - Triceps/Biceps
Uploaded: 2023-05-07T17:44:42.756Z
Duration: 65 min
Description: Triceps/Biceps

Mike Fowler

02/04/22

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- The reason for the two ropes is the increase the range of motion and get a greater contraction (squeeze) on your triceps at the end of the movement.
- Keep your shoulders locked.
- Allow your elbows to work as a hinge and keep all the tension on the triceps.
- Really exaggerate both the stretch and the contraction.

Dual Rope Pushdowns

*Use a dual rope here for a larger range of motion.*

- Keep your shoulders locked.
- Allow your elbows to work as a hinge and keep all the tension on the triceps.
- Really exaggerate both the stretch and the contraction.
- Stagger your stance with one foot in front of the other.

Overhead Rope Extensions

- Supinate your grip and grab the straight bar at the ends.
- Lock your shoulders/upper arms into place and just hinge at your elbows.
- Let your triceps do all the work!
- Fully extend and lock out at the bottom of each rep!

Reverse Grip Tricep Pulldowns

*Go until absolute failure under strict form on these!*

- Bend over at a 90 degree angle.
- Tuck your shoulders and elbows in and to your sides. 
- Hinge at your elbows while holding the DB’s with a pronated grip (keep your knuckles facing forward).
- Fully extend at the top and feel the squeeze on the inside head of your triceps.

Pronated DB Kickbacks

Tricep Giant Set 🔥

- Set the safety bars up 2-3 inches from your chest.
- Fully extend at the top and flex your triceps hard.
- Come to a complete stop on the bars during every rep.

Narrow Grip Pin Press

- Very important to set this up so that your back is rubbing against the bench. DO NOT press away from the bench or your shoulder joints will take some unwanted strain.
- Lock your elbows in and point them behind you as you lower yourself! 
- Pressure on the palms!

Weighted Bench Dips

- Squeeze HARD at the top for 1-2 seconds on every rep.
- Control that negative into a full stretch.
- Lock your shoulders/upper arms into place.

Standing Cable Curls

- Squeeze HARD at the top for 1-2 seconds on every rep.
- Lock your shoulders/upper arms into place. 
- No swinging.
- Hinge at the elbows and just use your biceps and tops of forearms to move the weight up and into a squeeze.

Standing DB Hammer Curls

- Squeeze HARD at the top on every rep.
- Control that negative into a full stretch.
- Lock your shoulders/upper arms into place.
- Try to minimize the swinging.

Standing EZ Bar Curl

*Reps are PER ARM*

- Lock your shoulders into place.
- Maintain a neutral grip on the dumbbell throughout the entire movement.
- Focus on curling the dumbbell across your torso, trying to bring the bottom of the dumbbell up to the opposing pec. 
- Allow your biceps and forearm to do all the work and don’t “swing” with your shoulders.

Pinwheel Curls

Bicep Giant Set 🔥

*Hold the squeeze for 1-2 seconds*
*Fight the negative for 1-2 seconds*

- Allow your arms to drop into a full stretch.
- Lead with the palms of your hands and just use your biceps to curl the DB’s to the top.
- Squeeze hard and follow the negative down back into a full stretch.
- Lock your shoulders into the bench for more isolation.

Incline DB Curls

- Sit straight up in a bench and rest the EX bar on your lap.
- Curl the bar up, leading with your palms and squeezing hard at the top.
- Control the bar back down into your lap for a slight pause and then lift again.

Seated EZ Bar Curls

Bicep Compound #1

*2 Second Hold At The Top*

- Press the backs of your arms into the bench and let your arms hang in a full stretch.
- Using the past as a counter force, lead with your palms, press your arms against the pad, and use your biceps strictly to curl up towards your forehead.

Triceps/Biceps

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