Name: Playbook - Claire Thomas - Biceps & Triceps - Traditional Gym
Uploaded: 2024-02-02T19:19:09.524Z
Duration: 45 min
Description: Biceps & Triceps - Traditional Gym

Leslye

Monique Gillette

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

Laurie Messer

My arms are already shaking! I didn’t have an ez bar so modified with dumbbells. So good!

What a pump.  Hope I can use my arms tomorrow 😝

Amanda

TaWanna French

Stephen

Parker Lee

Aiai

Marie Kellum

Kristin Hebein

Kirstin

Angela Altgelt

Shae

Shannon

Loved this for focusing on tris and biceps!

Katie Dean

Nikki

Megan

Abigail

Great workout! My arms feel like they are in sausage casings! 🤪

Tori

Melissa

Elise

My go to when all other muscle groups are shot. ❤️❤️

Teen

Brittany

Tiffany

Kaila

Sarah Meier

💪🏼 don’t often do that many reps - I liked the change up. I’ll be sore for sure

Jessica

Boy my arms are on fire love the workout 😍

Renee

More bicep/tricep combo workouts please.   Especially with cable combos.   Awesome.  Great pump!!!

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

- Lying on your back
- Curl the rope toward your shoulders engaging your biceps
- Reverse the movement releasing the cable back to starting position

Rope lying cable curls

- Begin with rope in both hands and elbows bent 90 degrees
- Extend your elbows engaging your triceps 
- Return to starting position by bending your elbows

Rope cable tricep push downs

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

Incline bench DB curls

- Support your chest on the incline bench
- Row the dumbbells up until your arms are bent to 90 degrees
- Extend your arms back engaging your triceps
- Pause at the top before lowering with a slow controlled motion

Incline bench facing DB tricep kickbacks

Superset

- Lying back with your arms extended above your shoulders 
- Bend at the elbow lowering the Ez-bar toward the top of your head
- Extend your arms back up to starting position

Ez-bar skull crushers

- Grip barbell around shoulder width apart
- Lower bar towards your chest
- Keep elbows close to your sides to engage triceps
- Press the bar up to starting position

Ez-bar narrow chest press

- 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

- Hold the bar with reverse grip
- Engage your biceps as you curl bar towards your shoulder
- Lower under control to starting position

Ez-bar bicep curl - reverse grip

Giant set

Biceps & Triceps - Traditional Gym

Ashley

Katy

This was a great workout. It’s now one of my favs. 💪

Dani

Shoulders - Dumbbells only

Agnes

I’m enjoying going between this and the lower body!!!  Thank you!! ❤️‍🔥❤️‍🔥❤️‍🔥

Kori

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

Brigitte

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

Sarah

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

Scott Webster

dips to failure are not okay!!!😂😂😭

Biceps & Triceps - Traditional Gym

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