Name: Playbook - Hannah Bower - W5/D3 Bicep and Tricep Get Stronger 3.0
Uploaded: 2022-02-22T15:40:40.146Z
Duration: 45 min
Description: W5/D3 Bicep and Tricep Get Stronger 3.0

Delaney

I love challenging my upper body to see all that I’m capable of! Loved today!!

Got 6 rounds of conditioning

Jackie

Tomorrow marks 26 weeks pregnant and this workout felt amazing! So thankful for these workouts and the ease to modify them if needed! Strong pump happening 💪🏼

Erin

Excellent pump! I was able to do 25lbs for the eccentric bicep curls.

Cleo

Sheina

Kirstie

Michelle Eisenberg

Courtney

This was SUCH a good workout and a great way to get out my frustration at a bad day

Stephanie

I really enjoyed this workout. I could really feel my biceps and triceps engaging in these movements. Finally getting that mind muscle connection 💪🏾🎉

Camille

Had to rush but I as nice it gets back at it

Love starting the morning with these workouts and my “Move” playlist. Arms feel good after this.

Bluann

Leigh-Ann

Alona

Whewwww. Good work out- conditioning got my heart rate right on up!

Sara

6 rounds completed for conditioning!! It’s been awhile since I lifted and muscle memory is amazing! I lifted more than I did with week 1! Thank you Hannah and Michal!

Keri

I’m starting to love upper body days! Feeling strong today 💪🏽

Lily

Jelly tris for the win 💪💪💪🥴🥴🥴

Cynthia 

Bridgid

So amazing to feel progress and get stronger. Love this routine.

Caitlin

Elli

Very good, I love the workouts once I’m done but this stage is so hard for me. Motivation is not there and I’m behind so I find it even harder. I feel like I wasn’t able to give it all I had because I missed so many days. Gonna keep going though I’m not a quitter!

Nichy

I was able to do a decent higher weight compared to the first time I did this work out! Wow!! I'm getting some great definition in my biceps!!

Tiffany

Ciara

I swapped out the conditioning for 2 miles of treadmill intervals because I was in a running mood haha but I enjoyed this workout !

Tess Creatura

I did more weight or same weight with more reps. So I’m proud of myself!

Ashley

I was able to use 15lbs dumbbells for the alternating bicep curls! 🥳🙌🏾 huge progress. And on paper the conditioning looked like it would be easy but man was it a burner.

Rachael

Slow and steady makes me feel this workout so much more!! I love the way it makes you focus on the specific muscle group! Love! 💪❤

Aerin

Kelly

Happy I added one more round to the end for myself! 🤗

Jennifer Rodriguez

Love repeating workouts, so i can see my progress and go up in weight and reps!!

Alexandria

Didn’t finished week 5 yet but close will start with the last day tomorrow morning! Pushed past my negativity today and feel so much better since I finished my workout! Making small steps!

Kayla

Ariana

Jennifer

Soooooo good!!!! 😁😁😁💪🏽 my poor little left bicep is a wimp but getting better lol 😂 did 15 min conditioning for fun! Who even am I!?

Jacki

It was one of those where they all felt easy…until the last reps. Ouch in all the right ways and right places! 🔥 🔥 🔥 

Happy Fri-yay!!!!

Jessica

aboyce9

Disappointed I had to do this one at home again, would have liked to up my weights/see what I can do. It did feel significantly easier with the weights I have at home tho and thats progress baby! The conditioning portion of this workouts is one of my favs in this program, by the end im dripping and muscles are burning! Really have to focus on form at the end and not rush but not mad about it!

Katie

Patti

Am I really starting to enjoy arm workouts? I NEVER enjoyed arm workouts maybe because I always felt so weak and that my form was terrible, but all that seems to be changing! ☺️

Cristine

Keep it up everyone!! Proud of us!!❤️💪🏼

Paige Shaffer

Love that you can get these workouts in 45 mins. Wish I could have gone harder today but nightshift is kicking my butt this week

Samantha Slenbaker

Kennedy

I definitely underestimated my abilities during wk 1-4. I totally skipped the endurance first time around and while it was a challenge, it was doable this time!

Sarah

Aubrey

That was a quick and dirty workout! The triceps snuck up on me!! 💪🏼💪🏼

Nicole

Ashley Delgado Langford

Perfect way to kickstart my morning! Feeling good

Awesome workout to start my day!! Got it done before 7 and baby up!!!

Jewel

Needed equipment: barbell (optional), KB or DB, resistance band

Bicep Curl ss Wall Extension ss Overhead Tricep Extension
Single Arm Bent Over Kickbacks ss Diagonal Chest Extensions
Seated Curls ss Lateral Tricep Extension

Conditioning: 7 minute EMOM
dips
banded fast curls
banded swoops

The reps have increased this time BUT try and see if you can use the same weight as week 1 ( or more) with the additional reps.

This superset is written to be heavy, the goal is to push yourself with the weight you use. The goal weight is one where you should not be able to get more than 3 reps than what is written.

Important: as you go from the wall extension try and go IMMEDIATELY into Overhead Tricep Extension

The reps have increased this time BUT try and see if you can use the same weight as week 1 ( or more) with the additional reps.

Equipment Substitution: kettlebell, dumbbells, bands, cables

Can also use a barbell (lower reps by 2-3)

Reps= per side 

Form:
-Stand tall and engage your core and retract your shoulders
-Keeping your torso as still as possible, bend your elbows and curl the weight to your shoulders
-Go slow and controlled keeping your elbows by your sides to lower the weight

Alternating Bicep Curl

The reps have increased this time BUT try and see if you can use the same weight as week 1 ( or more) with the additional reps.

Modifications: allow more space between elbows and the wall, limit range of motion

Movement substitutions: skull crushers (laying down)

Form:
-Stand tall, engage your core
- With a single  heavy weight or two lighter ones stand as close to a wall as possible
-Place your elbows on the wall, lower the weight behind your head keeping your torso as still as you can
-Lift the weight back overhead

Wall Extensions

The reps have increased this time BUT try and see if you can use the same weight as week 1 ( or more) with the additional reps.

Equipment substitution: kettlebell, bands, cables

Modifications: tricep kickbacks

Form:
- Engage your core, tall chest, retract your shoulders
- 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

Overhead Tricep Extension

Bicep Curl ss Wall Extension ss Overhead Tricep Extension

Reps are decreasing, increase weight 

You will need a bench/box/chair/surface and a weight for this superset. Can substitute with bands and cables

Equipment Substitutions: kettlebell, resistance band

Form:
- Hinge forward keeping a bend at your knee, or place your knee on a bench or chair
- Holding a dumbbells bend your arm at a 90 degree angle
- Extend your arm, parallel to the ground by engaging your tricep
- Lower back to starting position

Bent Over Tricep Kickbacks

Reps decreased, increase weight 

Equipment Substitution: dumbbells, kettlebells, band 

Modifications: Tricep pull downs 

Form:
-laying on your back engage your core 
-With a weight overhead keep your elbow and upper arm still 
-the only thing that moves will be the bend in your elbow 
-Lower the weight directly down towards your chest 
-don’t let your elbow fall inward 
-use your Tricep to extend back to overhead

Diagonal Chest Extension

Single Arm Tricep Kickbacks ss Diagonal Chest Extensions

You will need a bench/chair and a pair of weights for this superset. You can substitute weights for bands.

Modifications: kettlebells, bands

Reps are per side

Form:
- Begin with a dumbbell in both hands, core engaged, chest tall, and shoulders retracted
- Curl dumbbells towards your shoulders 
- Slowly lower down until arms are extended

Seated Bicep Curls

Equipment Substitution: bands, dumbbells 

Reps are per side 

Form:
-In a bent over row position engage your core 
-take a weight in yourself hand and lift your elbow parallel with your shoulder 
-With your arm at a 90 degree, extend your forearm until it’s parallel with your shoulder 
-keeping your elbow high, lower the weight

Lateral Tricep Extension

Seated Curls ss Lateral Tricep Extension

You will need a booty band/resistance band, long band ( or light pair of weights) for this conditioning circuit. Set your timer for 10 minutes (or however much time you have available) and go through the following exercises as many times as possible.

10 Dips
20 Banded Fast Curls
10 Banded swoops

Can add weight for challenge

Form:
- Start with a tall chest 
- Bend your legs 
- Bend at the elbows to come straight down
- Keep your elbows close to your body
- Extend your arms engaging your triceps to come up

Dips

Equipment substitutions: resistance band, light weights

Form:
- Stand tall, engage your core, and hold your weights down by your side
- Bicep curl as quickly as you can while keeping your torso still and the movement isolated in your biceps

Banded Fast Curls

Can add weight to make this more challenging

Modifications: remove the band and limit range of motion 

Reps are per side 

Form:
- Start in a squat position. Engage your core and retract your shoulders 
-lower into a squat and shift your weight to one leg 
-As the weight goes into one leg stand up.
-Shift your weight to the other side by swooping down 
-Think of ducking an object or a bar

W5/D3 Bicep and Tricep Get Stronger 3.0

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W5/D3 Bicep and Tricep Get Stronger 3.0

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