Name: Playbook - Derick Ansah - Core&Bicep Smash 🦍
Uploaded: 2022-11-27T22:11:32.415Z
Duration: 30 min
Description: Core&Bicep Smash 🦍

Here you will be going through a core and biceps only exhibition. You will only need a pair of challenging dumbbells and your own body weight. 

Good Luck 🍀

- Begin with a dumbbell in both hands
- Curl dumbbells towards your shoulders 
- Slowly lower down until arms are extended
- keep everything tight 
- do not allow your elbows to come up

DB bicep curls

- sitting in a decline position follow as shown
- do not come all the way up

Decline crunch

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

Hammer Curl

- with a light weight dumbbell in between your feet
- bring your body up with the weights
- hold the back of the chair firmly.

Weighted tucks

- bent over curl towards the outside
- lock your elbows into your thighs
- use just your biceps

Outta curls

Core&Bicep Smash 🦍

Yonnel

Razadh

Pietro

3D DELTS 💎

Dhya Al-Leswas

(DB ONLY) Chest&Core Combos 🍁

You want a beach body, this workout speaks for it self.. gotta put in the work! Love these workouts…

Christopher

Upper Body Training

Like nike, just do it!! Work is solid gold!!

Upper body (Core focus)

Biceps - Triceps

Full Body Combos ⚡️

🥵Fat Burner 🥵

Reach for that god body! The course is worth 10x more…

Upper Body Combos 🐐

Shredded Shoulders ⚒

Cobra Back 🐉

Great workout, earned my dinner for sure.

Shawn Porter

Legs Builder 📍

Pretty good ! That pump feels nice 💪🏾🔥

Core&Bicep Smash 🦍

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