Name: Playbook - Ashley Watts - Day 5 - Biceps & Triceps
Uploaded: 2023-12-30T02:39:17.054Z
Duration: 35 min
Description: Day 5 - Biceps & Triceps

• 4 week program
• Complete each exercise with as much weight as possible without compromising form or injury within 25 minutes 
• AMRAP = as many rounds as possible

- 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

- Hinge forward keeping a bend at your knee
- Holding dumbbells in each hand and arms bent to 90 degrees at your sides
- Extend your arms engaging your triceps
- Lower back to starting position

Dumbbell tricep kickbacks

- With a barbell in your hands and your palms facing up
- Curl bar toward shoulders
- Lower back down slow and controlled

Barbell bicep curls

- Hold the dumbbell with palms facing the center of your body
- Keeping elbows close to your body
- Curl the dumbbell toward your shoulders 
- Pause at the top then lower under control  
- Switch arms and repeat

Alternating hammer curls

- Support your chest into an incline bench
- Curl the bar up toward your shoulders keeping your elbows pointed toward the floor
- Lower the bar into a deep stretch in your biceps

Day 5 - Biceps & Triceps

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