Name: Playbook - Coach HT - Bis and Tris
Uploaded: 2023-03-30T22:06:58.571Z
Duration: 40 min
Description: Bis and Tris

Biceps and triceps for the gym 

Set 1
Cable machine
Tricep ext if avail - straight bar or rope if not 
Bent bar if avail - straight bar or rope if not 
Straight bar for curls 

Set 2
Bench
Heavy single dumbbell- tricep 
Set of medium dumbbells - biceps

TRICEP EXTENSION TRIANGLE BAR

BICEP CURL (BAR)

SA TRCEP EXT (SWORD)

BENT BAR BICEP CABLE CURL

Set 1

Sit
Your elbows Into sides 
Rotate your arms 90* to side and curl like this

90 * BICEP CURLS

- Place your upper back on the bench 
- Keep a slight bend at the elbow as you lower dumbbell back 
- Focus on engaging your lats as your pull the dumbbell forward
-I base of your neck should be supported by the bench. You should not have your head hanging off the bench at all

Pullover

Set 2

Bis and Tris

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That was an error, should have been 5stars

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INT FULL BODY GYM

LEGS/ TRICEPS/ ABS

Bis and Tris

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