Name: Playbook - GINA - Triceps & Biceps
Uploaded: 2023-03-13T03:29:20.978Z
Duration: 45 min
Description: Triceps & Biceps

Grace

Julia Garcia

Emily

Let’s hit those Bi’s and Tri’s! You will need the gym for this one!

- 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

Start by bracing your abdominals.
Tuck your elbows in at your sides and position your feet slightly apart.1
Inhale. 
Pull down until your elbows are fully extended but not yet in the straight, locked position. Keep your elbows close to your body and bend your knees slightly on the pushdown. Resist bending forward

Tricep pull Down

Attach a double rope handle to the highest notch on the cable machine.
Then, stand with one foot forward for balance and grip the rope handles while tucking in your arms to your sides.
Now, push the rope down by extending your triceps and hold for 2 seconds. Do not lock out your elbows. Exhale during this portion of the exercise.
Slowly, extend your forearms back up until they’re parallel to the floor. Inhale during this portion of the exercise.

Pull downs With Rope

- 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

Dumbbell alt. bicep curls

- Support your chest against an incline bench
- Curl the dumbbells up toward your shoulders keeping your elbows pointed toward the floor
- Lower the dumbbells into a deep stretch in your biceps

Dumbbell spider curls

- Hold the rope with your palms facing each other
- Engage your biceps as you curl up
- Keep your core engaged
- Pause at the top and lower slowly

Rope cable curl

- Begin in a push up position with a dumbbell place on one side of your body
- With the opposite hand pull the dumbbell through to the other side

Dumbbell plank pass through

Triceps & Biceps

Jocelyn

Christina

ARMS+ CORE! ✅

Alexia Mena

Upper Body HIIT back focus!

Shania

Sabrina

Upper body DB only ✅

I’m super new at this but know my body enough that it I have a plan it will come off and shape up quickly. I love your videos and workouts are easy to follow and or learn. I’m gonna keep my progress pic for myself for now but today was day one.

Lala

Chernique

Cintia

Define your back GYM

Izzy

Let’s Train Chest

Brenda

Seriously feeling stronger with every workout! I’m LOVING IT!

It would be a good idea to provide alternative exercises, I love the app btw!

Valeria

Chest Workout

Lauren

Chelsea

It was very helpful coming into the gym and knowing what to do. Your videos are so helpful. The workout felt really good.

Alma

Abs & Shoulders

Low Impact Upper Body

Great. Although I don't know how to plan my week between all the workouts

Oliva Rose

Sanaz

Absolutely loved the workouts! I do wish there were some alternatives for some of the workouts but beyond that it was a great workout! 💪

Triceps & Biceps

Community

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