Name: Playbook - Isabelle Reckamp - W2/D2 Biceps and Triceps 💪🏽
Uploaded: 2023-07-01T13:12:40.114Z
Duration: 60 min
Description: W2/D2 Biceps and Triceps 💪🏽

Okay guys and gals, this one is going to feel pretty repetitive, but it is going to make a world of difference for your muscles, trust me you are going to feel this one tomorrow. 🥵🔥
This is one of David’s workouts so you can thank him for your sore arms

- Stand shoulder-width apart, slightly bend forward, and engaging your core. 
- Grab the bar underhanded.
- Keep your elbows in and push the bar down.

Underhand Bicep Extensions

- Stand in a shoulder-width stance, slightly bent forward, core engaged.
- Hold the bar with overhand grip.
- Keeping elbows in and still, push down the bar

Tricep pushdown

Superset #1

- Begin with underhand grip
- Curl handle up towards your shoulder
- Lower down until arm is extended
- Do number of reps per arm

Cable bicep curls

- Same as the bicep curl, but overhand grip 
- Do number of reps per arm

Overhand cable curl

Superset #2

- Hold the cable cross body with your arm close to your chest (almost like it is in a cast)
- Push the cable down to an extended arm, keeping the elbow still
- Do number of reps per arm

Crossbody cable curl

- Start with your working arm bent at about 90 degrees 
- Extend at your elbows pulling the cable down
- Bend the elbow and control the weight back to starting position
- Complete reps then repeat on the opposite side

(I like to hold my arm with my opposite hand to isolate the muscle)

Cable single arm tricep extension

Superset #3

- Begin with your back to the to cable and hands over head, elbows bent 90 degrees
- Pull rope cable so that elbows are straight, slowly return to start

Cable rope overhead triceps extensions

- Hold the bar overhand grip with both hands
- Curl bar up towards your shoulders
- Lower to starting position

Overhand bicep curls

- Hold the bar underhand grip with both hands
- Curl bar up towards your shoulders
- Lower to starting position

Straight bar cable bicep curls

Superset #4

- Curl the dumbbells up 
- Rotate your wrists at the top 
- Lower the weights with your palms facing the ground
- Focus on a slow controlled movement
- Alternate arms. Do number of reps for each side

Dumbbell zottman curl

- 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

W2/D2 Biceps and Triceps 💪🏽

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