Name: Playbook - Arev @endicci - Bicep/Tricep
Uploaded: 2022-10-01T14:56:01.341Z
Duration: 61 min
Description: Bicep/Tricep

Gollygeee that was INSANE!!! No pain no gain. Absolutely loved it💯

Gabrielle Alsept

- Keep your elbows close to your body
- Curl the bar up towards your shoulders
- Engage your biceps as you curl
- Return to the initial position with a controlled movement

EZ bar bicep curls

TEMPO: 5 sec negative
(Allow the weight to come down slowly for 5 seconds)

- Keep your elbows on the pad
- Curl the bar up engaging your biceps
- Lower with a slow and controlled movement

Preacher curl

- Point your elbows to the ceiling 
- Make sure elbows are not directly above shoulder but a little further back towards your ears
- Bending at the elbow lower the bar towards your head
- Fully extend up contracting your triceps

EZ Bar Skull Crushers

- Keep your elbows close to your temples
- Bend at the elbows to lower dumbbell down behind your head
- Extend your arms engaging your triceps to bring the dumbbell back up

Dumbbell overhead tricep extension

TRICEP SUPERSET

- Pull the cable attachment (both bar and rope work here) over your head
- With a slight lean forward, keep your elbows directly in front of your shoulders
- Allow your hands to fall back towards your head, keeping elbow in a fixed position, and then push forward and full extend your arms

OH Cable Tricep Extension

- Stand tall, abs engaged and upper arms locked at your sides
- Press the bar down until your elbows are straight
- Bend the elbows to return to the starting position

Cable straight bar tricep pushdown

Bicep/Tricep

Girl that “till failure” got me shakin like a chihuahua 🤞🏽 thank you Arev! Will be able to do a push-up and pull up without assistance soon from being consistent in your program

Jasmine Schaeffer

Alisa

Full Upper Body

Jello Arms

IM IN LOVE WITH YOUR UPPER BODY WORKOUTS!!!!!

Erisa Adams

I love the workout! I would love some alternates for home workouts. I have dumbbells, and barbell, but no machines. ❤️

Bicep/Tricep

Community

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