Name: Playbook - Demi Bagby - W7/D3 Bicep/Tricep
Uploaded: 2023-06-19T15:13:54.603Z
Duration: 45 min
Description: W7/D3 Bicep/Tricep

Superset:
-Cable straight bar curl  
-Straight bar pushdown 

Circuit:
-Close grip bench 
-Incline dumbbell curl  
-Incline dumbbell skull crusher

Circuit:
-Dumbbell  curl 
-Diamond push-ups 
- Db hammer curl

- Hold the bar underhand grip with both hands
- Curl bar up towards your shoulders
- Lower to starting position

Straight bar cable bicep curls

- Stand tall, abs engaged and upper arms locked at your sides
- Press the bar down until your elbows are straight
- Bend the elbows to return to the starting position

Cable straight bar tricep pushdown

Superset

- Start by lying down with hands close together on the barbell
- Lower weight down until it taps your chest
- Extend arms straight back up

Close grip bench press

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

Incline dumbbell curls

- Start with your arms extended above your shoulders and a dumbbell in each hand
- Bend at the elbows lowering the dumbbells towards the top of your head
- Fully extend your arms back up contracting your triceps

Incline dumbbell skull crushers

Circuit

- Begin with a dumbbell in both hands
- Curl dumbbells towards your shoulders and squeeze your biceps
- Slowly lower down until arms are extended

Dumbbell bicep curls

- Form a diamond with your hands in line with your chest
- Keep your core tight and body straight

Diamond Push-ups

- Keep your thumbs facing up as you curl 
- Engage your biceps at the top
- Lower with a controlled motion

Dumbbell hammer curl

W7/D3 Bicep/Tricep

Taylor

Did this on campus after a cycle class! Still had energy left in me. I love this app.

Sojel Singh

I am back with training regularly- had to take break due to an injury-and this was a great workout. Need work on push ups so I can get back to the full range of motion.
Looking forward to the next day!
Thanks:)

Tani

W1/D1 Full body

I’m dead. Really good workout before class! Really killed that one.

Great workout- since I just got back to training again, had to adjust/ lower the reps- eg goblet squats 12 reps, RDL 12 reps, split squats 8-10 reps

W1/D2 Full body - lower focus

Denise

Afnan Alshehri

W1/D3 Active recovery & cardio

Mandi

As usual great but I need to work on pistol squats and pull ups

W1/D4 Full body

Wow!  I can breath or type, or I’d say more😂

Shira

W1/D5 Full body - upper focus

Sheena

Week 2 is getting serious! 🥵🔥💪🏼

W2/D1 Full body

Definitely took me longer than 45mins! Great upper body wornout😁

Tori

W2/D2 Full body

I’m just trying to finish this program slow and steady. I’ll get there eventually 💪

W7/D3 Bicep/Tricep

Community

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