Name: Playbook - Jesse Marvin - Biceps forearms
Uploaded: 2023-04-27T17:46:38.864Z
Duration: 90 min
Description: Biceps forearms

Eddie

Gonna be tough grabbing the steering wheel to drive home

Connor

Ruben Rodriguez

Noah

Overall bicep and forearm workout for mass

Use your favorite bicep machine but with overhand grip to hit the forearms and outer bicep

Overhand machine curl

Alternate 3 reps per side 4 times through giving 12 reps each arm

Dumbell hammer curl

Start with overhand at bottom and transition into underhand at top

Twist curls

Concentration curl

Concentration curl overhand

Rest arms on bench and curl using only wrists

Ez bar wrist curl

Incline chest supported alternating forearm curls from top

Spyder wrist curls

Use a single rope and pull your pinky side of your hand towards arm

Ulnar pulldown

Flip the knuckles up and curl your knuckles up to ceiling

Overhand wrist curl

Dead hang

Biceps forearms

Kyle Freeman

David

Chest and triceps

Back

Homer

I can’t even type this right now my shoulders are so pumped! I love these workouts.

Shoulders

Such a great posterior chain pump 🤘🏼

I want big hamstrings and this workout is definitely making me feel the pump! Can’t wait for my hammies to get BIG!

Hamstrings/ calves

Another rough one. Happy to see my numbers going up though!

I had to really focus on walking around the gym without looking like a fool. My legs are smoked check 😂 you’re not playing with these workouts, but I can see my calves now 🥹

Biceps forearms

Community

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