Name: Playbook - Day 1 Training - BICEP / TRICEP
Uploaded: 2024-01-07T21:25:02.565Z
Duration: 90 min
Description: BICEP / TRICEP

Ramon

Cesar

*Take a warm up set to feel out/calculate the weight used for working sets*

Before or after workout complete 15-20 minutes of steady state cardio. Pick one of the following:

- Treadmill Walk 3.0 speed / 1.0 incline
- Incline Treadmill 3.0 speed / 6.0 or higher incline
- Stationary Bike
- Stair Master
- Elliptical

- Lying on an incline bench
- Raise bar above you to full arm extension
- Hinge at the elbow lowering the bar over and behind your head
- Extend your arms back up activating your triceps

Incline EZ Bar skull crusher

Start by setting both cables slightly above your shoulders. Using the individual handle attachments standing between both cables holding the hands with your palms facing up. Keep your Tricep parallel to the floor and elbows up. Bending at the elbow, use your biceps to the weight to your ears. Squeeze and return to starting position.

Standing Cable Crucifix Curl

- Keep your shoulders rolled back and your core tight
- Keep your wrists straight

Straight bar cable reverse curls

Stand facing the cable machine. Use the rope attachment, keep your shoulders back and your elbows in place. Using your triceps to push the rope down and out to the side. Squeeze each rep and return to starting position.

Cable Tricep Push Down (Rope Attachment)

- Keeping shoulders, hips and knees inline
- Curl the bar up, bringing your elbows back
- The bar keeps contact with the body at all times
- Lower the bar the same way

Barbell Drag Curl

- Start with your elbow bent and your arm crossed over behind your head
- Extend your arm engaging your tricep to bring the dumbbell up
- Bend at the elbow to lower dumbbell back down to starting position
- Complete desired reps then repeat on the opposite side

BICEP / TRICEP

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