Name: Playbook - Brogan Morris - Biceps/triceps
Uploaded: 2023-12-26T21:09:45.952Z
Duration: 45 min
Description: Biceps/triceps

Stephanie

Ow is! Triceps and biceps on fireeeee 👌🏽🔥

Shelby Gonterman

Head to the gym and get after it!
All supersets! Which means you will do the two exercises in the superset back to back before your rest

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

Barbell bicep curls

- Place your hands on the front edge of the bench just outside hips
- Move forward off the bench with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back 
- Extend your arms engaging your triceps back to starting position

Bench dips

Superset 1

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

Straight bar preacher curl

- Engage triceps as you extend your arms
- Keep core tight

Overhead tricep extension

Superset 2

- Point your elbows to the ceiling 
- Bending at the elbow lower the bar towards your head
- Fully extend up contracting your triceps

Incline preacher bar skull crushers (narrow)

- Begin with a dumbbell in both hands
- Curl dumbbells towards your shoulders 
- Slowly lower down until arms are extended

DB bicep curls

Superset 3

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

Cable rope triceps extensions

Sit on the floor with the cable set at the top. Leave your elbow high and curl towards your forehead. Reps are per arm

Cable decline curls

Superset 4

Biceps/triceps

Love this workout! Going to feel the soreness tomorrow for sure 😂

Mobina

Total upper body burn

I loved this workout! I only work out at home and this was so easy to to change the machine work outs to home workouts using my bands :)

Krysta

So good and easy to follow and a huge plus that this is my gym. Also so sorry from the leg workout 2 days ago 😩

Yasmin

Loved it!! Thank you for a great workout 🤩

Total upper body

Amazing!!! This and one other is like hiit!!!!

Lauren

Once again, got my shoulders BURNING. Looks easy, but just wait for it! 🥵🥵

Shoulder Work—you weren’t kidding. Nice way to hide in some core work in there too.

Biceps/triceps

Community

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