Name: Playbook - Darius Brodesser - BICEPS/TRICEPS
Uploaded: 2021-06-21T13:22:00.081Z
Duration: 70 min
Description: BICEPS/TRICEPS

Chad Scearce

10 reps each arm. Perform this exercise with the back of your arm resting on a surface (see video)

Seated Arm Supported Dumbbell Hammer Curl

1 second squeeze (pause) at the top of each rep (see video)

Rope Cable Curl

Perform these with a twist at the top allow the pinkies to rotate externally (see video)

Alternating Dumbbell Curl w/ Twist

1 second squeeze (pause) at the top of each rep (see video). Drop weight for 4th set and do 20 reps without a squeeze (pause)

EZ Bar Elevated Preacher Curl

Perform this exercise with 10 reps on one arm while the other is held at a 90 degree angle then switch after 10 reps and perform on the opposite arm (see video)

Single Arm Curl w/ Opposite Arm Resistance

Rope Tricep Pressdown

1 second squeeze (pause) at the bottom of each rep (see video)

BICEPS/TRICEPS

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