Name: Playbook - Corey Van Dorn - NEW BICEPS & TRICEPS
Uploaded: 2024-04-28T22:51:54.572Z
Duration: 65 min
Description: NEW BICEPS & TRICEPS

Caleb Gross

Solid Bicep/Tricep day with a little core building warmup

- Hard sets and a solid little finisher at the end.
- Remember to push yourself on these sets. If you are challenging yourself, you will not change yourself

Planks Series:
*No rest after plank going into side plank and no rest between the 2 side planks: so it should be 120 seconds total before resting, and then 120 seconds again for the next set.

Normal Planks: 
60 seconds 
60 seconds
Side planks: (super setted)
30 seconds each side 
30 seconds each side

- Keep your elbow underneath your shoulder, and feet stacked on top of each other
- Press your hip toward the ceiling to make a straight line from head to toe
- Hold static (locked in position)
- 30 seconds EACH side, no rest in between sides…so don’t put your knee down 
- Rest is after you have done a set on both sides

Elbow Side Plank

- Elbows directly under your shoulders
- Back is not flat, upper back slightly rounded and crunch your abs
- Keep entire body tight as you hold position for time
- Imagine pulling your belly button to your spine

Static Plank

Plank Series 1

- Place back against seat and elbows fixated at one point (elbow lined up with hinge of machine)
- Using muscle and not momentum, curl your hand up towards your shoulder
- Return slowly to starting position going all the way down and repeat 
- First set should be a hard warmup and next sets should be til near failure/failure
- Increase weight after her warmup and then drop weight before your last set 
- Keep rest minimal after your 3rd set going into the drop set

Seated Machine Bicep Curls

- Stay upright and don't allow for your shoulders to overpower
- Spread rope apart at the bottom for a deeper contraction
- First set is hard warmup
- Increase weight after first set 
- Next sets should be til perfect form failure

Tricep Rope pushdown

- Hold the dumbbells with your palms facing away from you
- Curl the dumbbell up engaging your bicep 
- Lower with a controlled motion
- Repeat on the opposite side
- Last set has chest reps which are reps you do after you have perfect form failure. On the cheat reps, you will use momentum to get the weight up and lower it slowly and controlled 

1 x 12
1 x 10
1 x 9 + 3 cheat reps

Alternating DB Curls (Twisting) + cheat reps

- Thumb and pointer finger touching (diamond shape) with your hands 
- Bend at the elbows to come down 
- Keep you core engaged 
- Extend your arms to come up

Diamond push ups

Curls and Diamond Push-Ups

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

Incline dumbbell curls

- Bend at the elbows to lower down, keeping your feet forward of your body
- Keep your elbows close to your body and your torso tipped forward 
- Extend your arms engaging your chest to push up

Bodyweight Tricep dips

NEW BICEPS & TRICEPS

CHEST DAY 2.0 😈🚀

Brady

KILLER LEG DAY

Juan

CHEST with TRICEPS 7/1/22

Celvin

SHOULDER DAY POST SHOW

LEGSSSSSSS !

First workout after a week cause of surgery, and sheesh👌🏽

Lucas

PULL DAY! BACK & BICEPS

SPAM LATERAL RAISES

HUGE BICEPS AND BACK DAY!

LEGS/Posterior Chain

LEG DAY 🔥

BIG PUSH DAY!

CHESTICLES

PULL DAY!

Andres

Quick Back & Bicep Day!

QUAD/GLUTE/CALVES

Pedro Negrete

Dana

CHEST Primary, TRICEPS Secondary

FULL LEG DAY

Holy shit. That bicep burnout 🔥🔥🔥

Justin Shawn Christian Linton

BACK DAY w/Bicep Burnout

Posterior Chain/Legs

Had to substitute due to the lack of 2 machines. Other than that, it was a great pump! 5 stars

NEW BICEPS & TRICEPS

Community

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