Name: Playbook - JTM FIT - Gym Workout: Triceps and Biceps
Uploaded: 2024-03-27T11:08:07.505Z
Duration: 40 min
Description: Gym Workout: Triceps and Biceps

Great pump and I did a 2-mile run afterwards

James Nguyen

Jarrad

Felt the burn. Great workout as I only had the hotel gym to work with.

Angelo

David

Mike

Andrew

Kyle

Jelly

Terry

Pa Tollbom

WARM UP: Perform the prescribed reps of the exercises below one after the other with no rest in between exercises. Do 1-2 sets using light weight.

-DB Skull Crushers x 10
-DB Supinated Curls x 10

TRICEP / BICEPS WORKOUT: Perform all sets and reps of one exercise before moving onto the next exercise. Do 3 sets of each exercise resting 45-60 seconds in between sets and exercises.

-EZ Bar Supinated Curls 3 x 12
-EZ Bar Skull Crushers 3 x 12
-DB Hammer Curls 3 x 12
-DB Skull Crushers 3 x 12
-DB ISO S. Arm Supinated Curls 3 x Max Reps
-Band Tricep Push Downs 3 x Max Reps

-Stand with feet hip width holding the bar with palms facing forward 
-Brace your core and curl the bar towards your shoulders
-Squeeze your biceps at the top 
-Lower down with control and repeat 
-Do not use any momentum!

Modifications: use lighter weight

EZ Bar Supinated Curls

- Lying down with your arms extended above the shoulders holding the bar
- Bend at the elbow lowering the bar towards your forehead with control 
- Fully extend your arms back up to starting position, flexing your triceps at the top of each rep

Modifications: use lighter weight

EZ Bar Skull Crushers

-Stand with feet shoulder width holding a dumbbell in each hand with a neutral grip
-Curl the dumbbells towards your shoulders squeezing your biceps at the top
-Lower back down with control and repeat
-Do not use any momentum!

Modifications: use lighter weight

DB Hammer Curls

- Lying down with your arms extended above the shoulders with a dumbbell in each hand
- Bend at the elbow lowering the dumbbells  towards the floor with control 
- Fully extend your arms back up to starting position, flexing your triceps at the top of each rep

Modifications: use lighter weight

DB Skull Crushers

-Hold both dumbbells with palms facing up
-Lift the dumbbells slightly above 90 degrees and hold
-Do a curl with one arm while the other arm remains in the isomeric hold slightly above 90 degrees
-Repeat on the opposite side and continue to alternate arms

Modifications: use lighter weight

DB ISO S. Arm Supinated Curls

-Anchor a light to medium band above you 
-Stand just behind the band a grab it with both hands and pull down to about 90 degrees to start your reps
-Brace your core, press down through the resistance of the band and flex your triceps at the bottom
-With control, return to the 90 degree position and repeat
-Keep tension on the triceps the entire time 

*The closer you grab towards the anchor point the harder it’s going to be. Find a good tension that challenges you and allows you to keep good form 

Modifications: use a lighter resistance band or grab lower on the band

Band Tricep Push Downs

Gym Workout: Triceps and Biceps

Great Back workout but wish it had a little more bicep mixed in

Ian Hopkins

Adrian

was great couldn’t do that many of the AMRP

Gym Workouts: Back and Biceps🔥

Laurie

Gym Workouts: Back and Biceps💪🏻

Lance

Nice little circuits between each workout.

Aitano

Gym Workouts: Chest / Hamstrings / Triceps

Patrick

Nabeel

Gym Workout: Landmine Full Body

Gym Workout: Full Body EMOM

Leg day! I like the variation of workout for the leg along with core workout

It’s going to be hard to sit on the toilet seat after this!

Omar Shuker

Amazing!! Straightforward and the best fitness workouts. Thank you!

Gym Workout: Legs

Very effective full body workout, especially at weeks when not focused on program and need  full body to do 2-3 times a week

Absolutely loved this workout will definitely do it again! Really had me sweating!

Rachel

How to adjust the rdls due to a bicep issue, but still brutal

Jonathan

Gym Workout: Full Body

Another great workout. Big giant sets were tough!

Steve

Wow I like the push pull hypertrophy work out and the arms core circuit.

Gym Workout: Upper Body Hypertrophy

Great workout! Just what I needed - really good balance between strength, pump and getting the heart rate up. App is fantastic - using the timer function keeps you accountable!

Rigo

Gym Workout: Shoulders and Back

Didn’t finish the 20 Amrap but it was still a good leg day!

Yanely

Great workout Jay! Lots of glutes and hamstring work haha !

Slavic

Marcelo

Gym Workout: Chest / Triceps / Shoulders

Clap push up got me, great circuit and finishing it with a core workout and I also row for 5 mins

Gym Workout: Full Body Circuits

Peter

Eric

Gym Workout: Full Body (Upper Focus)

Pavallam

Gym Workout: Legs and Shoulders

Digging the 6 min AMRAP each set and jumping through to l sit.

Mark

Gym Workout: Upper Body Push / Pull / Core💪🏻

Dewitt

Jim Wallace

Gym Workout: Chest / Triceps / Hamstrings

I enjoy the different body parts that work out in a circuit.  The DB lateral fly and knee tuck was a killer

Gym Workout: Legs / Shoulders / Core

John

Gym Workouts: Shoulders / Back / Biceps🔥

Amie

Clayton

Gym Workout: Shoulders / Back / Biceps💪🏻

Gym Workout: Full Body 🔥

After this I should can walk with my hands. Great job mate!

Antonio Pereira

Had all my favourite exercises 👍🏋️‍♀️

Brenda

Chris

Gym Workout: Shoulders / Back / Biceps🔥

Exactly what I was looking for ! Sick pump for legs and shoulders felt very balanced as well!

Lindsey Enciso

Victor

Juan David

Gym Workouts: Legs and Shoulders

Lonnie

Gym Workout: Upper Body Strength Push / Pull

Sebastian

Jeff

Killer! But love the bench into deadlift that was fun 🙌🏽

Gordon

Gym Workout: Chest / Hamstrings / Triceps🔥

Preet

Gym Workout: Leg Day💪🏻

Very awesome push/pull. Tri set was a real killer 😅😅

Cristian

Gym Workout: Upper Body Push / Pull

Gym Workout: Leg Day

This workout killed my legs, definitely a new favorite!

Loved it! Switched the DB RDLs with barbell RDL and had to superset the Bulgarians and sliders which was awesome!

Gym Workout: LEGS

Loved the different types of exercises with this one!

Reece

Loved this leg workout. Different rep ranges were awesome.

Gym Workout: Lower Body Strength and Hypertrophy

Loved it! One of the best back and bicep days I have had in a while!

Bastard of a tricky little bicep workout. 😉😅 👍

James

Gym Workout: Back and Biceps💪🏻

Landmine Workout: Legs / Shoulders / Core🔥

Great 💯 #StayFocusedAndMotivated 🦍 🔥

Snooby Consty

Nick

Gym Workout: Legs🔥

Elnaz

Roxane

Gym Workout: Shoulders + Core

Bradley

Gym Workouts: Upper Body Push / Pull

Gym Workouts: Legs💪🏻

Burn Baby, Burn!!! My legs are on fyah!!!!🔥🔥

Gym Workouts: Tri Set Leg Day🔥

Killer leg day! That finisher set my quads on 🔥

I killed my legs in the first 2 workouts, but I loved it!!!🔥

Gym Workouts: Leg Day Blast🔥

Amazing one 🔥 #StayFocusedAndMotivated 🦍

Gym Workouts: Full Body (Upper Focus)

Anthony

I've been off and on lifting since mid 90s. It was a great routine and a breath of fresh air for me! Thank you

Salvatore

Gym Workouts: Upper Body Push / Pull / Core Circuits

Amber

Cody MacMillan

Thanks for this amazing workout. It covered all the basis from functional to the pump that I wanted.

Anderson

Gym Workouts: Chest / Shoulders / Triceps

I enjoy each workout set of 3 and my favorite part was the band hooks, I had never done those before.

Great pump . Def an all around good workout.

Claye

Gym Workouts: Full Body Circuits🔥

First workout on the app and I gotta say I’m blown away by how good this is Jay! Very impressed will definitely be buying a subscription. LOTS of great info and really easy to understand videos. Thanks brother!

Didn’t have time to finish the entire workout, but even without finisher my body had enough. Thanks mate. 🙌🏻

Ange

Gym Workouts: Legs (Hamstring + Glute focus)

Theresa

Henrique Martins

James HULL

Gym Workouts: Functional Abs/Core🔥

Landmine workout is always another level of fitness

I like the super sets including the landmine and the core workout using a plate.

Significant fullbody workout, loved supersets combos, I underestimated the linedmine though.

Gym Workout: Triceps and Biceps

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