Name: Playbook - Cole Shaffner - Bi’s & Tri’s 💪🏼
Uploaded: 2022-10-05T12:37:07.884Z
Duration: 60 min
Description: Bi’s & Tri’s 💪🏼

The target was taken out 🤣 man these killed my biceps 🤣 then I spammed triceps with the lying DB Tri Exts … my arms felt this right through💪🏼🔥

Robin Persaud

Now this ! Wheeewww 😈 this was a real real solid bicep & Tricep workout 💪🏼🔥 absolutely insane routine

1 full rep. Lower to 90°. Curl back to the top. Lower all the way down. 1 rep is complete! 
Little momentum can be used on the full curl but focus on control for the half rep!

Barbell curls (1&1/2)

Hands facing up. 
Holding dumbbell with the side of your palm. 
Lots of control here, range of motion is shorter so make sure to try and keep your shoulders back and don’t lower the dumbbell too far. 
3-4 second eccentric (negatives/lowering phase)

Waiters curl (DB)

Hold both dumbbells slightly behind your head to contract your triceps at all times. 
Lower one arm while the other stays up.
Focus on controlling the eccentric and really contracting at the top!

Lying DB alternating extensions

Start in a push up position with arms extended further
Bend elbows so that your forehead goes to the bar
Press into your hands to rise back up.
Bend knees to take bodyweight off if it’s too challenging! 
Notice the full extension at the top of the movement!

Bodyweight tricep extensions

Simple and effective cable curls targeting the forearms and biceps. We want to perform a drop set here, start with 10 reps then drop the weight 40-60% then perform 15 more reps. Only two sets here this is our finisher for the biceps￼

Cable rope curls (drop set)

Little variation to a traditional pushdown you can have your back on the cable system or with no support. Get that full stretch (think about pinching a pencil in between your forearm and bicep on the stretch).
Drop set here too! 10 reps to 15. 25 total reps.

Back supported rope pushdown (drop set)

Bi’s & Tri’s 💪🏼

ramiro 

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 !🏋️‍♂️🔥

Bi’s & Tri’s 💪🏼

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