Name: Playbook - Alyssa Wright - Arms - Biceps + Triceps
Uploaded: 2022-12-31T22:07:00.225Z
Duration: 45 min
Description: Arms - Biceps + Triceps

Jackie

Best decision getting your app! It’s easy to use, love the formatting of check marking when I’m done with my workouts, and overall I got a great workout!!!!

Janet

michelle

Bicep/ Tricep Workout ! Mostly cable, body weight or dumbbell work. Looking for a quick workout. This is IT!

Make these supersets to challenge. 🤘🏼 1 bicep +  1 tricep = superset. 👏

- Complete given # of reps with one arm while holding opposite arm at the halfway point
- Switch and complete given # of reps with opposite arm

Dumbbell curl with static hold

'- Thumb and pointer finger touching (diamond shape) with your hands 
- Bend at the elbows to come down 
- Keep you core engaged 
- Extend your arms to come up

Diamond push ups

- Start with your arms at about 90 degrees
- Extend your arms engaging your triceps

Tricep extension with straight bar

- Hold the bar underhand grip with both hands
- Curl bar up towards your shoulders
- Lower to starting position

Straight bar cable bicep curls

- Start with your working arm bent at about 90 degrees 
- Extend at your elbows pulling the cable down
- Bend the elbow and control the weight back to starting position
- Complete desired reps then repeat on the opposite side

Cable single arm tricep extension

- Tip forward at the hips and hold dumbbells in each hand arms bent to 90 degrees
- Extend your arms back engaging your triceps
- Lower slowly to starting position 
- Keep your core tight

Dumbbell tricep extensions (double)

- Begin with bar underhand grip in your hands
- Curl bar up towards your shoulders
- Lower down until arms are extended

Arms - Biceps + Triceps

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