Name: Playbook - Claire Thomas - Biceps & Triceps - Traditional Gym
Uploaded: 2024-04-26T18:27:27.719Z
Duration: 45 min
Description: Biceps & Triceps - Traditional Gym

Scott Webster

dips to failure are not okay!!!😂😂😭

Eliza

Miss these workouts 💪🏋🏼‍♀️

Kenneth Talvo

Nikki

Just love all the workouts.  Never have to do same thing unless I want to.  48 years old and continuing to get into the best shape of my life 🔥💪

Amanda

Olivia Bowra

Allyson Almeida

Stephen

Great beatdown.. the ez bar curls are 💥🔥

Love the logging feature and this to failure sets

Raquel

My arms are dead and have a great pump🔥🔥

Jessie

Erin Maltbie

Julz

I could only do 2 chin ups after all this!😂

Corrie

Thh huh is was great with some squats on the rack for my Saturday!

Bis and tris got an extra work day this week!

This workout is pretty legit 👌🏽 💪🏽

Jessica Stephanie

Bridget Anderson

Kirstin

Wowza!! Definitely an awesome burn 🔥 😎

Julia

Alexandra

Parker Lee

Kristin Hebein

I got me some noodle arms after this one!

Sarah

Brigitte

I could only squeeze one pull up in there at the end😂🔥

Tristin

MeCennah

Awesome! Lost the core challenge due to food poisoning. This is a great start back in the gym! Thanks Claire!!!!

Crystal

The husband did this with me and our arms are dead/ shaking. Such a good workout!

Brookelynn

Great workout, bis and tris were on fire!🔥🔥

Sylvia

Kali Thompson

Alvaro

Really loved this spicy bi and tri day! Walked out feeling like my arms were balloons lol

Rachel

Alyssa

My arms are dead! And in a timely manner. I love that I don’t have to spend 2 hours in the gym to feel like I put in WORK🔥

My arms are feeling weak after this! 🔥

Lindsay

Sabrina

katie

Kenzie

Macy

Laura

Stephanie

Shea Borchers

Biceps & Triceps - traditional gym

Warm up: Before you begin, I recommend completing the Gym Upper Body Dynamic Warm Up 2, found in the “Warm Ups” section in the app.

After you crush this workout, please let me know how it went & if you have any feedback!

Work hard, be nice, & get after it! 💪

💛 Claire

- Start with your elbows bent to 90 degrees
- Pull the cable by extending your arm engaging your tricep
- Bend your elbow to return to starting position
- Complete desired reps then repeat on the opposite side

Single arm cable tricep extension (no attachment)

- Holding the cable across the front of your body, elbow bent to 90 degrees
- Extend your arm pulling the cable across your body, engaging your tricep
- Bend your elbows to return to the starting position
- Complete desired reps then repeat on the opposite side

Single arm cable cross body tricep extension (no attachment)

- With the cable machine to your back, Hold the cable overhead
- Extend your arm engaging your tricep
- Bend your elbows to return to the starting position
- Complete desired reps then repeat on the opposite side

Single arm cable overhead tricep extension (no attachment)

Tri-set

- Stand tall, abs engaged and upper arms locked at your sides
- Press the bar down until your elbows are straight
- Bend the elbows to return to the starting position

Ez-bar cable tricep push down

- Stand tall, abs engaged and upper arms locked at your sides
- Using a reverse grip, pull the bar down until your elbows are straight
- Bend the elbows to return to the starting position

Ez-bar cable tricep pulldown - reverse grip

Superset

- 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

- Begin with a dumbbell in each hands, palms out
- Curl the dumbbells toward your shoulders engaging your biceps
- Slowly lower down until arms are extended

DB bicep curls

*10 reps each arm*
- Alternately curl each dumbbell up and across your body toward the opposite shoulder
- Engage your biceps throughout the movement

DB alt. cross body curls

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

DB hammer curls

- Keep your elbows close to your body
- Curl the bar up towards your shoulders
- Engage your biceps as you curl
- Return to the starting position with a controlled movement

EZ-bar bicep curls - narrow grip

EZ-bar bicep curls - wide grip

*MODIFICATION - use an assisted pull up machine or a band
- Grab the bar with your palms facing you
- Pull your torso up until your chin is above the bar 
- Keeping your elbows close to your body
- Pause at the top and lower with slow controlled motion

Chin ups

Biceps & Triceps - Traditional Gym

Nicole Amaral

Ashley

Katy

Shoulders - Dumbbells only

Agnes

Shoulders - Traditional Gym

staci

Hanna Bromö

Nina

Shoulders & Back - Traditional Gym

Awesome workout! I feel the burn in all the right places

Tes Salb

Trish O Malley

Back & Shoulders - Traditional Gym

Kyla

Back & Biceps - Traditional Gym

Killer! Had to do all assisted pull ups at the end!

Yesenia

This was a great workout to build off of with weight, reps, etc.

Katie

Emily

Love this back work. Will be doing this again 👍🏽

Jonah

Emma

The ab rollout… wow… I’ll feel that tomorrow…

Deanna

Back - Functional

Georgina Cantu

kari williams 

Terri

Biceps & Triceps - Dumbbells Only

Leslye

Monique Gillette

Hell of a workout!!! Loves it!!! Thank you!!

Modified some stuff and added more to it 💪🏻

Carlisa 

Chest & Triceps - Traditional Gym

Great morning workout! Got in 4 sets of each plus 5 of the first 3.

Chest - Dumbbells Only

Great workout & finished commandos @ 3:40, resting only once in between :)

Liesel

Maaike

Upper Bodyweight - Functional

Stefanie

Sydney

Sheila

Upper Bodyweight - Home

TBH…I wanted to quit after the first couple minutes but I kept pushing and didn’t quit. I made a modification if I needed to or didn’t go the entire 20 seconds but I didn’t stop. I’m proud that I pushed myself and kept going. This one is tough!!

Stephanie Betsworth

Challenging very hard I love a hard workout

Just getting back into working out after BB and this was killer! Got about 25% of it done, but feeling FIRE! 🔥🔥

Kelsey 

Upper Bodyweight - Home Tabata

Ioana

Only had reasonably light dumbbells so this circuit was perfect… great burn! 🔥 💪

Biceps & Triceps - Traditional Gym

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