Name: Playbook - Hails . - Bi's and Tri's
Uploaded: 2024-01-02T00:18:23.667Z
Duration: 30 min
Description: Bi's and Tri's

Aniya

Definitely can feel the burn! ♥️♥️♥️

Talesa

Murder my arms today. After your 4wk sexy tone program sis 😏 Summer body loading……. 🫶🏽

Anasia✨

Quick, challenging and effective! Loved this workout 🏋️‍♀️

Kloe

Sandra

Arms is always tough for me, this workout will for sure have me sore tomorrow

Jaye

- DB OH triceps extension
- DB bicep curls
- Skull crushers 

- Hammer curls
- Incline DB 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

- Begin with a dumbbell in both hands
- Curl dumbbells towards your shoulders 
- Slowly lower down until arms are extended

Dumbbell bicep curls (12 each arm)

- 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

Circuit

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

Dumbbell hammer curl (15 each arm)

- From an incline position
- Curl dumbbells up towards your shoulders
- Keep elbows pointed to the floor
- Lower slowly back to starting position

Dumbbell incline bicep curls (12 each arm)

Superset

Bi's and Tri's

Back Baby!

Biceps and Back

Loved this workout! I got a lil pump too 😏

My arms were dieing towards the end! Loved the variety of movements targeting one area 🥰

alicia

Arms were WEAK! Love this. Paired it with one of your abs and did sprints as a finisher. I’m gassed 😮‍💨

Melanie

Shoulders and Chest

Alex

Burner 🔥. I only used 5lb weights & I am beat !

Triceps and chest

Love it! Nice back sweat going. I did an an exercise as a SS of each arm exercise. Finished with 4 sprints. Great workout!

Bi's and Tri's

Community

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