Name: Playbook - Cody Wright - Biceps #1
Uploaded: 2022-04-27T09:51:33.258Z
Duration: 45 min
Description: Biceps #1

- Focus on pulling with the biceps each rep
- Full ROM
- 2s down each rep 

Immediately after last set perform a drop set with no weight to failure.

Chin ups (Weighted)

- Keep shoulders rolled back 
- Elbow tight to body 
- Maintain a slight bend at your knees

Standing straight bar curl

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

Dumbbell incline curls

Courtesy of Cory Gregory

1-6 Rep Method

DB Hammer Curls & Regular DB Curls 

1-1
2-2
3-3
4-4
5-5
6-6

You do 1 hammer and 1 regular curl into 2 & 2, 3 & 3, to 6. 42 total reps!

- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your bicep as you curl

Dumbbell hammer curl

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