Name: Playbook - Holly Barker - Biceps, Triceps & Core
Uploaded: 2021-11-30T03:11:49.568Z
Duration: 45 min
Description: Biceps, Triceps & Core

- Rope hammer curls 4 x 15
- DB incline gravity curls 4 x 12
- Barbell skull crusher 4 x 15
- Tricep cable extensions 4 x 15
- Barbell curls 4 x 15
- DB french press 4 x 12
- 100 skips
- Swiss ball leg raises 4 x 12
- Hanging leg raise w/ dumbbell 4 x 12

- 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/hammer curl

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

Incline gravity bicep curl

- Point your elbows to the ceiling 
- Bending at the elbow lower the bar towards your head
- Fully extend up contracting your triceps

Skull crusher

- Begin with rope in both hands and elbows bent 90 degrees
- Extend elbows and engage triceps

Cable rope triceps extensions

- Keep your elbows close to your body
- Curl the bar up towards your shoulders
- Engage your biceps as you curl
- Return to the initial position with a controlled movement

EZ bar bicep curls

- In a seated position hold dumbbell in each hand 
- Bend at the elbow to 90 degrees and dumbbells behind the head
- Straighten elbows to raise the dumbbells up

Box DB tricep press

- Jump rope with the rope passing under your feet once each jump

Skips

- Lying on your back
- Hold the ball pinched between your feet
- Lift and lower your legs, engaging your core

Swiss ball leg raises

- Hang from a bar holding a dumbbell pinched between your feet
- Tuck your knees up in a controlled manner
- Do not swing back and forth
- Focus on activating your core
- Lower and repeat

Biceps, Triceps & Core

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