Name: Playbook - Derick Ansah - W2/D3 Biceps & Triceps
Uploaded: 2022-11-27T22:11:32.311Z
Duration: 45 min
Description: W2/D3 Biceps & Triceps

Biceps&Triceps Instructions ⬇️

- keep your arms very close to your body
- minimize the swinging on the body
- keep the weights to a comfortable but challenging level

Warm up 1

Warm up 5

Warm up 2

- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your bicep as you curl
- Lower down with control

1,1,2 Hammer curls

- Begin with a dumbbell in each hand
- Curl dumbbells up towards your shoulders engaging your biceps
- Switching back and forth for time or reps

1,1,2 bicep curls

- Keep your elbows close to your temples
- Bend at the elbows to lower dumbbell down behind your head
- Extend your arms engaging your triceps to bring the dumbbell back up

Dumbbell overhead tricep extension

- Hinge forward keeping a bend at your knee
- Holding dumbbells in each hand and arms bent to 90 degrees at your sides
- Extend your arms engaging your triceps
- Lower back to starting position

Dumbbell tricep kickbacks

21 Upperbody Smash 

- 7 underhand curls 
- 7 overhead press 
- 7 bent over high rows

W2/D3 Biceps & Triceps

More workouts from Derick Ansah