Name: Playbook - Jess Guinan - Biceps/Triceps/Abs
Uploaded: 2024-04-09T02:16:11.639Z
Duration: 60 min
Description: Biceps/Triceps/Abs

1. Superset
- Alt DB Curls (4x12)
- Tri Pushdown w Rope (4x12)

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

3. Superset
- BB Curls (4x12)
- Bench Dips (4x12)

4. Ab Rollout (4x12-15)

5. Deadbugs (4x12-15 ea side)

- Alt DB 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!
- 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

- 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

DB Curls/Rope Pushdown

- 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

- 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

- Sit on the edge of a bench, with your hands slightly under your thighs.
- Grip the edge of the bench and bring yourself forward.
- Make sure to keep your torso close to the bench. The straighter your legs are, the more you will feel it in your triceps.
- Keeping your core tight, bring your body down towards the ground, making a 90 degree with your elbows.
- Straighten your arms and bring yourself back up, focusing on flexing your triceps.

Bench dips

BB Curls/Bench Dips

- 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

- Lay down on your back on a bench.
- Bring your legs straight up.
- Hold a plate or barbell directly above your chest - your arms should be straight up.
- Brace your core, bringing your belly button towards your spine - there should be no gap between your lower back and the bench.
- Keeping your core braced, bring one leg down until it is hovering above the bench and you feel a slight stretch in your abdomen. There should still be no gap between your lower back and the bench.
- Bring your leg back up and repeat with the other leg.

Biceps/Triceps/Abs

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