Name: Playbook - Alina Astilean - Day 4: Biceps and Triceps
Uploaded: 2021-07-23T01:45:31.654Z
Duration: 90 min
Description: Day 4: Biceps and Triceps

5 x 40 sec on/20 sec off

Seated Cable Bicep curls (finish all 5 sets of this exercise before moving on to tricep extensions)

5 x 40 sec on/20 sec off

Cable Tricep Extensions

Circuit 1: 3 x

DB Hammer Curls x 12 w/ 4 sec negative
Lying DB Skull Crushers x 12 w/ 4 sec negative
*Immediately into 
Resistance Band Kneeling Tricep Push downs - to failure (until you can no longer maintain form)

Circuit 2

Alternating RB Curls With Isometric Hold x 12 per side
Bent Over Single Arm Tricep Kickbacks x 12 per side

CHIPPER

40 Wall Balls
30 DB Push Press
20 Box Jump Burpees
10 Push-ups

-sit down, with shoulders retracted and chest up and open 
-keep a small bend in your knees
-keeping arms straight out and elbows elevated, start to curl in towards your chest 
-go back to starting position without dropping your elbows down

Seated Cable Bicep Curls

-arch your back and drop chest slightly forward 
-pin elbows by your ribs 
-as you start to press down, continue to pull elbows back and squeeze tight
-slightly open both hands at the bottom of the rep to get a good tricep contraction, before returning to starting position 
-make sure you keep shoulders relaxed and you do not shrug up

Cable Tricep Extensions

*once you are done with the skull crushers, go immediately into the kneeling RB tricep extensions, and do as many reps as you can until you hit failure

-start standing straight up, with DB's by your side
-maintaining that same grip throughout, keep elbows tight by your ribs, and start to curl up until the head of the DB gets to your shoulder
-drop back down to the bottom following the same movement

DB Hammer Curls w/ 4 sec negative

-lay flat on your back, holding DBs straight up, with arms perpendicular to your body
-keeping the elbows locked in place, start bending at the elbows and lowering DBs down towards either side of your forehead 
-once you are all the way down, extend DBs back up, trying to consciously squeeze elbows in towards each other and prevent them from flaring out 
-fully lock out at the top before starting next rep

Lying Dumbbell Skull Crushers w/ 4 sec negative

-keeping your chest up and shoulder retracted, start with elbows squeezing your ribs, slightly above a 90 degree angle
-press both handles of the band straight down, fully locking out the elbows 
-make sure you keep your elbows by your ribs and do not let them move up and down or flare out to the side 
-relax upper body and ensure you are not shrugging up

Resistance Band Kneeling Tricep Push-downs

Circuit 1

-start standing, with one or both feet on top of your band
-hold one side up slightly above 90 degree angle, ensuring you are getting good bicep engagement 
-curl full amount of reps prescribed on opposite side, while making sure you continuously hold in the same position 
-switch to curling/holding on opposite side, once completing the full amount of reps

Alternating Resistance Band Curls with Isometric Hold

-start in a bent over position, feet shoulder width apart, back arched, and shoulders retracted
-keeping a supinated grip (knuckles facing down) grab your cable handle
-pin elbows by your side, keeping it as high as possible throughout the movement 
-extend from the elbow until your arm is fully locked out, before returning to your starting position (still keeping the elbow as high as possible)

Bent Over Single Arm Cable Tricep Kickback

Circuit 2

A chipper workout starts with the full amount of reps listed for exercise 1, broken down however you would like.  Once you complete all the reps for exercise 1, move on and do the same for exercise 2 and so on.  Chippers are typically done with a focus on conditioning, so try and be as efficient as you can with your movements.  If you would like to come back and retest this workout, bookmark it and keep track of your time, then attempt it again 4 to 6 weeks later.

I would encourage you to select weights you find challenging, but doable, for each exercise listed.

-start by holding your med ball chest height
-go into a deep squat, and explode up, pushing the ball towards your target 
-catch in the same position once it comes back down, and drop into your next squat 
-try to keep lower half tight and explode through your legs, so you don’t burn out your upper body too quickly

Wall-balls

-start feet wider then shoulder width apart, DBs in front rack position with elbows forward 
-dip the knees to generate power from your legs, and explode up, pressing the DBs to a fully locked out position 
-make sure knees are locked out at the top of the rep
-bring DBs back down and repeat the movement

DB Push Press

-drop into a burpee by either jumping or stepping back (make sure chest makes contact with the ground)
-jump in or step forward and jump directly onto the box 
-jump or step off the other side, and drop into a burpee again 

*note you always need to start with a burpee and end with a jump

Box Jump Burpees

-place hands slightly wider then shoulder width, ensuring they are even with the middle part of your chest 
-keeping hips tucked, drop as deep as you can towards the ground 
-ensure you are not overly arching your back

Day 4: Biceps and Triceps

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