Name: Playbook - Ben Chidiebele - Bicep + Tricep supersets
Uploaded: 2024-01-09T17:27:35.333Z
Duration: 45 min
Description: Bicep + Tricep supersets

Randy Robles

Dylan Ching

Superset 1: 
- Barbell curl 
- Incline barbell skull crusher 

Superset 2:
- Incline dumbbell curl 
- Dumbbell kickback

Superset 3:
- Cable hammer curl (rope)
- Tricep pushdown (rope)

Superset 4:
- Preacher curl 
- Db overhead tricep extension

- 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

Barbell curl

- Lying on an incline bench
- Raise barbell above you to full arm extension
- Hinge at the elbow lowering the barbell over and behind your head
- Extend your arms back up activating your triceps

Incline barbell skullcrusher

Superset 1

- From an incline position 
- Curl dumbbells up towards your shoulders 
- Keep elbows pointed to the floor
- Lower slowly back to starting position

Incline bench DB curl

- 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

DB tricep kickback

Superset 2

- Hold the rope with your palms facing each other
- Engage your biceps as you curl up
- Keep your core engaged
- Pause at the top and lower slowly

Cable hammer curl (rope)

- Begin with rope in both hands and elbows bent 90 degrees
- Extend elbows and engage triceps

Tricep pushdown (rope)

Superset 3

- As you curl up engage your biceps
- Lower with a slow controlled movement

Preacher curl

- 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

DB overhead tricep extension

Superset 4

Bicep + Tricep supersets

Roderick

Chest & Shoulder Annihilation

Good workout bench at the end 👏🏾👏🏾👏🏾👏🏾

Bayshawn

Chest & Back Demolition

Arm blaster

Couldn’t move my arms after. Definitely the best arm workout I’ve done

Bicep + Tricep supersets

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