Name: Playbook - Brandon Espiritu - W3 D4 (BICEPS/TRICEPS)
Uploaded: 2021-10-11T11:57:08.221Z
Duration: 45 min
Description: W3 D4 (BICEPS/TRICEPS)

- Alternatives: Regular barbell or set of dumbbells.
- Form: Shoulders back, chest out, spine straight and core tight. 
- Tips: Focus on negatives by slowing down motion of weight on way down.

EZ Bar Curls

- Alternatives: Lying tricep extensions (DB or EZ bar).
- Form: Brace core, spines straight, tuck elbows in, feet slightly apart. Push down until elbows are extended but not locked. 
- Tips: Focus on negatives by slowing down motion of weight on way down.

Tricep Rope Pulldowns

- Form: Shoulders back, chest out, spine straight and core tight. 
- Tips: Focus on negatives by slowing down motion of weight on way down.

Hammer Curls

- Modification: bend knees for assistance.
- Form: shoulder stacked over wrists, core braced, spine straight, and chest out instead of caving in. 
- Tips: squeeze triceps at top of every rep.

Bench Dips

W3 D4 (BICEPS/TRICEPS)

W1 D1 (CHEST/BACK)

I really enjoyed this. It seemed a bit repetitive at first for someone who has gym ADHD, but overall I felt the fatigue hit my legs about half way through and I knew it was working. One thing I’d appreciate is weight suggestions based on beginner, intermediate and advanced.

Mike

W1 D2 (QUADS/HAMS)

W1 D3 (ACTIVE RECOVERY)

Great way to exhaust the muscles. Around the fifth round of EZ bar curls, I went up 10lbs in weight to really finish my arms.

W1 D4 (BICEP/TRICEPS)

W1 D5 (SHOULDER/TRAPS)

This one was a slow burner. By the third set of each, I was energized to get through the remaining sets of high reps. Killer workout!

W1 D6 (F*CK IT WORKOUT)

W1 D7 (ACTIVE RECOVERY)

W2 D1 (BACK/CHEST)

It was good. I enjoy the repetition. It helps me perfect my form and self correct when I get off.

W3 D4 (BICEPS/TRICEPS)

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