Name: Playbook - Jesse Marvin - Biceps
Uploaded: 2024-01-11T21:04:54.280Z
Duration: 75 min
Description: Biceps

Pretty cool workout loved the smith spider curls to start off my arms were on fire after those. I did incorporate some triceps from the pump it workout as well but overall got a solid pump as always

Davis 

Spyder curl on incline using smith machine and pulling bar up behind your head

Bicep row

Curl weight until wrist is stacked above elbow

Bicep db curl

Cable curl

3 rep alternating top 3 reps alternating from middle and 3 from bottom. 
Bonus points if you keep your wrist extended back

Db hammer curl

180 twist with hands to get all the muscles

Incline db curl

Same set up as last curl but keep arms online with torso so the stretch por option of the rep gets worked super hard

Fancy incline curl

Biceps

Great workout however the good morning variation put a ton of stress on my low back. Been 2 days now since I did the workout and man my legs are sore. I added in some pendlay SLDL to go more for a hamstring focus.

Awesome lift. Love the variations. Quads and hammys are lit up. excited for this split!

Joey Cahill

Lower body

Chest

Back

Great workout. Love the different style of movements my muscles were confused the whole time.

Biceps

Community

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