Name: Playbook - Brad and Jess Gouthro - Bi’s & Tri’s
Uploaded: 2023-10-05T17:27:16.989Z
Duration: 20 min
Description: Bi’s & Tri’s

- lay on the ground on your back
- hold the Db’s straight up over chest 
- Bend at the elbow to lower one down towards your shoulder 
- Lift it back to the starting point & flex your Tricep
- Alternate to the other side
- Continue alternating sides to complete HALF the reps PER SIDE

Alternating Single Arm Db Skull Crushers

- Hold Db’s by your sides with palms facing out
- Bend at elbows to lift the weights up to your shoulders 
- control the weight as you lower

Standing Bicep Curl

- hold 2 Db’s 
- hinge at the hips in a flat back tabletop position 
- keep legs in athletic stance 
- extend arms straight to flex your triceps 
- bend elbows to relax, then repeat flex & relax, exhaling with each flex.

Db Bent Over Tricep kickbacks

Dumbbell curl with palms facing each other. Focus on flexing your biceps

Standing Hammer Curl

Bi’s & Tri’s

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