Name: Playbook - Andres Tovar - TRICEP & BICEPS PUMP
Uploaded: 2022-03-31T06:59:51.933Z
Duration: 45 min
Description: TRICEP & BICEPS PUMP

- You will perform isolation exercises 
- Focus on apply time under tension 
- Start heavy with good form and as you fatigue start dropping weight
- It’s going to be a great arm pump so show off those arms
- Don’t forget to rate and leave a comment about your thoughts

- Start with your arms at about 90 degrees 
- Extend at your elbows bringing the rope down
- Spread rope apart at the bottom for a deeper contraction at the triceps 
- Bend the elbows and control weight back to starting position

Rope tricep extension

- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your bicep as you curl

Dumbbell hammer curl

- Grab a ez curl bar that is appropriate 
- Lay on a flat bench 
- Hold the bar with your elbows locked out
- Starting position: Bar should be in line with forehead 
- Lower weight down toward the top of your head while maintaining elbows in place 
- Return to starting position

Skullcrusher

- Curl the dumbbells up 
- Rotate your wrists at the top 
- Lower the weights with your palms facing the ground
- Focus on a slow controlled movement

Zottman curl

-- Grab the cables with no attachments.
- Retract scapula and maintain elbows by your side 
- Extend both arms out using your triceps

Cable Crossover Tricep Extensions

- With your chest flat on an incline bench and a dumbbell in each hand
- Raise weight up fast
- Slowly lower the dumbbell back down

Dumbbell chest supported curls

- Stay as upright as possible placing more tension on your triceps

Dips staying vertical

- Begin with a dumbbell in both hands with palms face to your sides 
- Curl dumbbells towards your shoulders and twist
- Slowly lower down until arms are extended

TRICEP & BICEPS PUMP

More workouts from Andres Tovar