Name: Playbook - Jess Guinan - 7/19 - Biceps/Triceps/Abs
Uploaded: 2022-10-24T04:02:49.269Z
Duration: 60 min
Description: 7/19 - Biceps/Triceps/Abs

1. Superset
- Alt Db Curls (4x12 ea side)
- OH DB Tri Ext (4x12)

2. Superset
- Hammer Curls (4x12 ea side)
- Isol Rev Grip Tri Pushdown (4x12 ea side)

3. Superset
- BB Curls (4x12)
- Tri Pushdown w Rope (4x12)

4. Superset
- Ab Rollout (4x12-15)
- Crunches (4x25-30)

- Alt Db Curls (4x12 ea side)
- OH DB Tri Ext (4x12)

- Stand with your feet shoulder width apart.
- Keep your elbows locked throughout the movement - they should not be moving as you curl!
- Bring the weight up using your bicep. Do not let your shoulders compensate!
- Do not swing your torso to bring the weight up.
- Do not just drop your arm once you reach the top - lower the weight slowly and controlled.
- Complete one curl on one arm, and then switch to the other.

Alternating dumbbell curls

- Stand up straight and brace your core.
- Hold a dumbbell overhead by placing both hands on the inside dumbbell plate surface. Your elbows should be close to your temples.
- Slowly bend your elbows and bring the weight down behind your head to at least ninety degrees. Keep your elbows locked. 
- Extend your arms over your head.

Dumbbell overhead tricep extension

Alt curls/OH tri ext

- Hammer Curls (4x12 ea side)
- Isol Rev Grip Tri Pushdown (4x12 ea side)

- Stand with your feet shoulder width apart. 
- Keep your elbows locked throughout the movement - they should not be moving as you curl! 
- Hold the dumbbells like you would a hammer - with a neutral grip.
- Bring one dumbbell up towards the opposite shoulder. 
- Do not swing your torso to bring the weight up, and do not let your shoulders roll forward. 
- Do not just drop your arm once you reach the top - lower the weight slowly and controlled. 
- Complete one curl on one arm, and then switch to the other.

Cross Chest Hammer Curls

- Place the cable at the highest setting and use the handle attachment. 
- Hold the handle with your palm facing up, towards the ceiling. 
- Bring your elbow to a ninety degree angle. 
- Extend your arm, focusing on using your tricep. 
- Flex your tricep at the bottom, and return to a ninety degree angle.

Isolated reverse grip tricep pushdown

Hammer Curls/Rev Grip Pushdown

- BB Curls (4x12)
- Tri Pushdown w Rope (4x12)

- Stand with your feet shoulder width apart.
- Keep your elbows locked throughout the movement - they should not be moving as you curl!
- Hold the EZ bar on the closest peaks and bring the weight up using your biceps.
- Do not swing your torso to bring the weight up, and do not let your shoulders roll forward.
- Do not just drop your arms once you reach the top - lower the weight slowly and controlled back towards your thighs.

EZ bar curls

- Hold each end of the rope attachment.
- Bring your elbows to a ninety degree angle.
- Straighten your arms, really focusing on using your triceps, and bring the rope down towards either side of your thighs.
- Flex your tricep at the bottom, & return to a ninety degree angle.
- Going too high up will allow your shoulders to intervene - make sure to only go to 90 degrees!

Tricep pushdown with rope

BB Curls/Rope Pushdown

- Ab Rollout (4x12-15)
- Crunches (4x25-30)

- Start by kneeling on a mat and place the ab roller close to your knees.
- Bring your belly button to your spine, and round your shoulders.
- Roll outwards, bringing your hips down, and keeping your core braced.
- Once your arms are over your head, bring yourself back to the starting position. Do not let your back arch - keep your core braced!

Ab Rollout

- Lie down on your back. Either plant your feet on the floor, hip-width apart, or cross your ankles and bring your feet up. 
- Place your arms across your chest. Contract your abs and inhale.
- Exhale and lift your upper body, keeping your head and neck relaxed.
- Inhale and return to the starting position.