Name: Playbook - Dylan Ferrier - Bicep | Tricep | Shoulder
Uploaded: 2022-10-05T19:27:18.774Z
Duration: 60 min
Description: Bicep | Tricep | Shoulder

- Honestly just wanted a good arm pump to leave the gym, this is optional
- Grab a neutral grip bar, most gyms have these
- Sit your hips backs slightly with your arms hanging straight down
- Keep elbows in nice and tight
- Curl the weight to the top and control down

Neutral Grip Bar Curls

- Cable is raised above you
- Gripping both ropes with the back of your wrists flat
- Drive the ropes down and split them at your sides turning out
- Elbows locked by our sides and letting the cable pull all the way back up with most elbow flexion

- Full elbow range of motion if vital for growth!

Cable Tricep Extension (Double Rope)

- The band is just looped through the kettle bell handle and put over itself to make the grip
- I fixed the grip after this, but lay the band across your hand where it covers the bottom side of your hand, it’ll force your pinky to turn up which allows for a deeper contraction. 
- On the preacher curl, drive the back side of your arm on the pad 
- Pull your shoulder down and back
- Turn open with your chest almost facing the wall
- Drive palm to ceiling like you’re a waiter carrying dishes 
- 60 SECONDS REST EACH ARM

KB Loop Band Preacher Curl

- 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

- From a seated position
- Keeping a slight bend at the elbow
- Raise your arms laterally until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell seated lateral raise

Bicep | Tricep | Shoulder

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