Name: Playbook - Jeff Logan - Alternating Bicep X Tricep
Uploaded: 2021-10-17T13:55:20.403Z
Duration: 45 min
Description: Alternating Bicep X Tricep

Matthew

Arms feel good that bulky feeling good workout

Super Nyja

Dmarea Brown

Dillon

Cooked ... deep dips cruel way to finnish ...loved it.

Jarrad

Jose Ferrer

Donta

Saul

Brittany

Roshawn

Samuel

Ryan

🐲✅❌ gotta stay ready so you don’t have to get ready

Ray Cunningham

CazFit

Rodney Witherspoon

Tyler

Edward Monegro

Vince

Anthony Mortimer

Kenneth Jennings

Kaderic Webb

Sequoia

Lucky

Thadius

- ARM DAY!
- you should gain great progress in your arms from this routine 
- you’ll alternate between bicep exercises and tricep exercises back to back! 
- push hard, don’t forget to rate,
Complete and review this workout!

- with a dumbbell in each hand 
- Curl the dumbbells up
- Lower them back to the starting position

DB curls

- strong upright stance 
- flex triceps at the bottom of movement

Rope tricep extensions

- chest on bench 
- curl dumbbells with palms facing upwards 
- lower the dumbbells & repeat 
- flex biceps at the top of curl

Incline bench curls

- slight forward lean 
- flex tricep at the bottom of the movement 
- control body, isolate triceps

Seated tricep dip

- flex bicep at the top of movement 
- control the weight on the lowering portion of the movement

Preacher curl machine

- 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 dumbbell tricep extension

- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your bicep as you curl

DB hammer curl

- stabilize body / be strict 
- Flex chest & triceps at peak of the movement 
- dip slightly below a 90 degree angle at your elbows 
- push with power on the way up ! 
- control the downwards portion

Alternating Bicep X Tricep

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