Name: Playbook - Cole Shaffner - Biceps/Triceps/Forearms
Uploaded: 2022-08-10T19:06:56.762Z
Duration: 70 min
Description: Biceps/Triceps/Forearms

I can already tell that my arms are gonna be sore af on Monday 🤣 added two more workouts and had to sub one cause it’s taking long for a bench to be free .

Robin Persaud

ramiro 

Warm up with a few cable curls and cable pushdowns.
I did 2 warm up sets of 10-15 reps each before starting the workout. 
Read all of the descriptions and let’s grow those arms 💪🏼

Straight bar attachment.
Curl the full range of motion then being the bar to 90° and curl back to the top. One rep is complete.

Cable curls 1&1/2

Stand tall, abs engaged and upper arms locked at your sides. 
Press the bar down until your elbows are straight, I like to press my hands towards my hips.
Bend the elbows with full range of motion back to the top.

Cable straight bar tricep pushdown

From incline bench hold a dumbbell in each hand with elbows at the sides of your head.
Extend one arm at a time while the other arm holds the tension at the bottom of the rep.

DB incline triceps extensions

Hold the dumbbell with palms facing the center of your body.
Keeping elbows close to your body.
Curl the dumbbell toward your shoulders.
Pause at the top then lower under control (little momentum and swing can be used).
Switch arms and repeat.

Alternating hammer curls

Hold the dumbbell sideways and grip it tight with goth fingers. 
Curl with an intent to keep your wrists from falling down.

Neutral grip DB curls

Hinge forward keeping a bend at your knee and support your opposite hand on the bench. 
Keep your arm bent at 90° and elbow high throughout the entire rep. 
Extend your arms engaging your triceps.
Lower back to starting position.
15x2 = 30 total reps. Rest after both arms.

Dumbbell tricep kickback (single arm)

Biceps/Triceps/Forearms

Chiseling the chest!

And that’s a wrap on a solid leg day 🔥

Legsss

Core

Back/Biceps

These recent workouts been hitting different 🤣 they go real hard !!! Proper solid workout 🔥🏋️‍♂️

High volume 
Push Day

First leg destruction of the year completed !!! ABSOLUTELY DESTROYED THESE QUADS 🔥🔥

Legs

Short but sweet workout… added a few more to it but good way to end  Tuesday 🔥

Added a few more workouts to increase the burn !!! Biceps are burning 🔥🔥🔥🔥

Quick Biceps & Core

Great to be back , took it slow today but glad to be back in the groove !!

Back day!

Another insane chest/Tri/shoulder workout in ! Great way to end the week 🔥🔥

Man’s pulled through with a chest ripping workout 🏋️‍♂️🔥 burn was felt through and through 🤪

Chest/Shoulders/Triceps

Another leg day down !! Time to get the Stairmaster set in !!

Absolutely destroyed my legs once again … added leg extensions !🏋️‍♂️🔥

Biceps/Triceps/Forearms

Community

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