Name: Playbook - Hannah Bower - W4/D3 Bicep and Tricep Get Stronger 3.0
Uploaded: 2022-02-22T15:40:40.117Z
Duration: 45 min
Description: W4/D3 Bicep and Tricep Get Stronger 3.0

Ashley

Great short workout! Finally perfect the toe touches!! 😄😄

Nikki Ouk

Great workout...still can't do those crab toe touches so I subbed them with a crab plank hold.

Eiggam84

Melissa Variny

Tough! Not many exercises but working on form and slow movements are killer!

Reagan 

Had to cut out a couple rounds all together due to time. But this was definitely an upper body burner! 💪🏼

This one felt amazing. Went to do the crab toe touches after the plate exercise and nearly fell on my butt 😂 finished with a quick one mile sprint. 💪🏻

Jillian

Feeling so strong 💪🏽 used a 25lb plate for conditioning and I thought I wouldn’t be able to go past 10lb

Jackie

Felt strong today in upping weights! So excited about how strong this program makes me feel!

Sheina

Arms were pure jelly! I couldn't do some of the conditioning, not for lack of trying! Great workout!!

Melody

Chelsea

I don’t think I’ll be able to wash my hair tomorrow!! Great burn!!

Aissa Trevino

Wasn’t feeling a workout today, but showed up and got it done.

Sarah

The biceps pump is real! Just shows how effective the basic moves can be 🤩💪

OMG! Those bicep curls got a girl like 😍

Delaney

Camille

Alona

Holly S.

Loved this one! Left my arms feeling so tight! Peeped some veins sticking out - loveeeee that feeling!

chelsah skaggs

Finally playing catch up! I liked the variation in this workout. Also gave me a huge bicep pump!

Jeez! They can't aaaallll be my favorite!

Leigh-Ann

Kayla

The crab toe touches really kicked my ass 🥵 I love getting new exercises that challenge me! I’ll definitely be working to improve my balance with those.

Haley DelGreco

Partner workout with my husband! 🔥🔥🔥 this workout had him tired out!

Lily

Cynthia 

Left me feeling mentally unstoppable but physically on fire 😂🔥

Cassandra

Danielle

I used to hate bis & tris. Feeling stronger every day!

Allison

Glad I worked out even though I didn’t want to. Tapping into the whole discipline aspect of staying on track. Got it done and now I’m going to relax ❤️

Rhiannon

Get ready for that P U M P! 

This one made me feel strong. 💪🏻

Rose

Sara

Whewwwwwww. Modified conditioning and it still kicked my ass

Tessa

Rest day turned into a fav workout day!! ❤️ this one!!

Michelle Eisenberg

Loved this workout! I’m going to add this to my favorites. The crab toe touches were tough at first. I thought my wrists were going to break lol but by the second set they felt good and more controlled.

Rachael

I love those fluid plate movements that hit a bunch of muscle groups 🔥🔥🔥

Tatum

I’ve only been doing 1-2 rounds on conditioning :( but I do 20 min cardio before I start any workouts. Should I be pushing myself more at the end?

Laura

Felt amazing to get those endorphins going! Nice arm and conditioning workout.

Krystal

Jenny Winderbaum

Loren

Great pump 💪🏽 I chose to do my workout at home today due to the -16 temps 🥶. I had a 40lb kettlebell and bands to work with. Needless to say those skull crushers and over head set as well as the conditioning portion was 🔥!!!!

Tammy

My arms could not hold me up to do the crab toe touches!  Brutal in the best way!

Cierra

Loved this workout! Progressively getting more comfortable in the weightroom, only female today and I still felt like I belonged just as much as all the men 🙃

Tiffany

Loved this one!  Added a 2 mile run at the end.  Perfect combo!

Alexandra

Kayla Lennon

Couldn’t do the curls and the triceps pulls because I couldn’t get to the spot in the gym bc it was busy but I am going to incorporate them tomorrow!

Tess Creatura

I did it again! I forgot to swipe complete! I did this yesterday! Looooove it!

Melissa

Workout:

Eccentric Bicep Curls ss Fast Runners
Skull Crusher ss Overhead Tricep Extensions
Banded Curls ss Banded Tricep Pull Downs

Conditioning:
plate curl to press to around the world
crab toe touches
elevated plank curl

You will need either a pair of dumbbells, kettlebells, or a band for this superset

Equipment Substitution: kettlebell, dumbbell, or band, even a barbell

Modification: standard slow count bicep curl 

Recommended reps: 8-10 

Form:
- Stand with an engaged core, shoulders retracted, tall chest
-Place your bench in your armpit and start with your weight down 
- Curl your weights to your chest
- Lower as slowly as you can
-Curl as fast as you can

Eccentric Bicep Curl

Equipment Substitution: kettlebell, dumbbell, or band

Recommended reps: 15-20  

Form: 
- Stand with an engaged core, shoulders retracted, tall chest
- Perform alternating bicep curls as quickly as you can with good form

Fast Runners

Eccentric Bicep Curl ss Fast Runners

You will need either a pair of dumbbells or a band for this superset

Equipment Substitution: band, kettlebell, barbell

Modifications: can be done with a single weight held in both hands or a weight in each hand

Recommended reps: 10-12

Form:
- Lay on your back  with your arms extended above your shoulders with a weight in each hand
- Bend at the elbow lowering the dumbbells towards your head
- Fully extend up contracting your triceps

Skull Crushers

Equipment Substitution: band, kettlebell, dumbbell, cable

Recommended reps: 10-12

Form:
- Engage your core, chest tall, shoulders retracted 
- Hold your weight(s) overhead
- 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

Over Head Tricep Extension

Skull Crusher ss Overhead Tricep Extension

You will need either a resistance band or a cable machine for this superset

Equipment Substitution: weights, cable machine

The goal of this superset is to burn out the remainder of glucose in those bicep and triceps

Form:
- Place a band around your feet and in your hands
- Stand tall, engage your core, retract your shoulders, elbows to your side
- Curl the band to your chest
- Fight the resistance on the way down

Banded Bicep Curl

Equipment Substitution: bands or cable machine

Form:
- Hold your band or cable handle so that your pinkys are facing downward 
- Stand tall and keep your elbows close to your side
-Lower your hands using your triceps until they are extended down by your sides
-Fight the resistance on the way up.

Tricep Pull Down

Banded Curl ss Tricep Pull Down

You will need a pair of weights and or a single plate/heavier weight for this conditioning

You will do the same ladder process as yesterday, so be sure to pay attention to the reps and rounds: 

Rep scheme: 15, 12, 9, 6 

Movements:
plate curl to press to around the world
crab toe touches
elevated plank curl

Equipment Substitutions: kettlebell, dumbbell, plate

Modifications: break the movements into parts 

1 rep: 1 curl + 1 press+ 1 circle

Form:
- Bicep curl your weight to your chest
- Press the weight above your head
- Circle the weight around your head

Curl to Press to Tricep Extension

Modifications: place your hands on a book, yoga block or stair for more space 

Reps are per side

Form:
- Place your hands and feet in a reverse table top position
- Engage your core, press through your hands and raise your hips off the ground 
- Keep your shoulders as far away from your ears as you can
- Lift opposite arm and leg and crunch them to meet in front of your midline
- Lower and repeat on the other side

Crab Toe Touches

Equipment Substitution: band, weight 

Go onto the floor to make more challenging 


Form:
-place your hands on a bench or surface and kick your feet back into an extended plank 
-in one hand hold a band or weight 
-curl the weight to your chest maintaining your plank position

W4/D3 Bicep and Tricep Get Stronger 3.0

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W4/D3 Bicep and Tricep Get Stronger 3.0

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