Name: Playbook - Ashley Palmer Fitness - Biceps + Triceps
Uploaded: 2024-02-19T04:26:26.465Z
Duration: 60 min
Description: Biceps + Triceps

Your arms will feel so strong after this workout and you may just feel it for a few days after too, which is never a bad thing!

I hope you love it as much as I did

(Each Cross is 1 rep)
- Stand tall in neutral position with arms down to your sides with palms facing out
- Alternate curls to opposite sides by bringing left hand to right shoulder and right hand to left shoulder
- As you pull the weight across the body your core should be engaged with each curl

Cross Curls

(Each Side)
- With one dumbbell in hand, lean forward with core engaged
- Start with elbow tucked in and dumbbell flexed to your bicep
- Extend arm down until straight and squeeze the tricep

Single Arm Tricep Kickback

Superset #1

(Each Side)
- Stand in neutral position with one dumbbell held down at one side and the other weight held in an isometric hold with palm facing up in supinated position
- The weight being held should not touch the body, make sure to hold it out away as the elbow stays tucked in to the side
- The other arm will be curling up in hammer curl keeping a neutral position with heads of dumbbell facing forward/back

Iso Hold Hammer Curl

- Sitting at the edge of a chair or bench hold the head of the dumbbell with your hand
- Bring weight behind the head and press up over head keeping the head of the dumbbell pointing towards the ceiling

Single Arm Tricep Extension

Superset #2

- Stand in a neutral position and grab a set of dumbbells holding them with hands supinated
- Curl the weights up to the shoulders and once you reach the end of the move, rotate the palms to a pronated position or facing away from you
- Then with elbows tucked in take the forearms out and around to come back down to start position
- Your palms will follow through with the weights and end back in a supinated position ready to curl up again

Around the World Curl

- Sit on a level surface and place hands right next to hips
- Step legs out with legs straight or bent (straight is advanced, bent is modified)
- With elbows pointing backward lower your body until arms are about 90deg then extend back up

Tricep Dips

- Stand in a slight forward bent position with knees slightly bent for stability, feet hip width apart, shoulders back and core engaged
- Turn the palms to a supinated position or palms facing up
- Start with your elbows pulled back behind the body with dumbbells just in front of the hips
- Serve the weights out extending the arms almost straight keeping a slight bend in the elbows and pull back in

Reverse Grip Row

- Stand in a neutral position with your knees slightly bent, torso tall with core engaged and chest out
- Bring the dumbbells out wide with elbows tucked in and palms in supinated position
- Your arms should be slightly bent at the elbows to start
- Curl the weights up to meet your shoulders and descend back to start position

Wide Curl

Finisher Circuit

Finish the workout off by doing steady state cardio. Pick a pace that you can walk and talk keeping that HR within zone 2-3

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