Name: Playbook - Denzel Moten - Triceps & Biceps | Tone
Uploaded: 2023-04-19T13:40:48.087Z
Duration: 60 min
Description: Triceps & Biceps | Tone

A good tricep and bicep workout that you will feel that you can do in under an hour.

- Run at a good pace for you 
- Focus on breathing and feel over speed

Running

- 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

- 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

Alternating 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

Dumbbell Skull Crushers

- Hold bar with an underhand grip
- Curl bar towards your shoulders
- Lower back down and repeat

Preacher Bar Cable Curls

- Begin with rope in both hands and elbows bent 90 degrees
- Extend elbows and engage triceps

Cable Rope Triceps Extensions

- Hold the dumbbell with palms facing the center of your body
- Keeping elbows close to your body
- Curl the dumbbell toward your shoulders 
- Pause at the top then lower under control  
- Switch arms and repeat

Alternating Hammer Curls

Each for 15 seconds
- Left Arm Across Chest 
- Right Arm Across Chest
- Left Arm Overhead Tricep
- Right Arm Overhead Tricep 
- Left Lean
- Right Lean
- Torso Twists

General Upper Body Stretch

Hold all for 15 seconds
- Feet Together Straight Down
- Left Foot Forward Lunge 
- Right Foot Forward Lunge
- Left Foot Side Lunge 
- Right Foot Side Lunge Stretch
- Left Quad Pull 
- Right Quad Pull 
- Butterfly 
- Left Hip Pigeon Pose 
- Right Hip Pigeon Pose