Name: Playbook - Joseph Jennings - Biceps, Triceps, Forearms
Uploaded: 2021-12-08T14:21:00.180Z
Duration: 50 min
Description: Biceps, Triceps, Forearms

Arm day - everyone’s favorite day. This workout is 3 bicep lifts, 3 tricep lifts, and a quick forearm superset. 

Should be able to knock it out in 45-60 minutes.

Get a sick pump, feel good, get back to your life of crushing it.

Shoulder width grip using straight bar or EZ bar.

Standing barbell curl

Should width grip using straight bar or EZ bar

Standing Reverse Barbell Curl

Slight incline on the bend. Face forward, chest on the bench. Arms hang down, start with spider and go right into curl. 

Hit the full spider rep set then crank as many as you can for bicep curl. 

Take a 1-3 minute rest between sets. 

8 spider 8 bicep curl

Superset - Spider Hammer to Bicep Curl

Slight incline. Elbows locked 90 degrees. Bring the weights to the side of your head. Push up

Incline dumbbell skull crusher

Palms facing forward. Focus on a nice grip of the bar. EZ bar or straight bar works. 

Skull crusher into tricep press. At bottom of rep you’ll have your arms at 90 degrees at your lower ribs.

Superset - reverse grip skull crusher to reverse grip press

- Tip forward at the hips and hold dumbbell with your arm bent to 90 degrees
- Extend your arm back engaging your triceps
- Lower slowly to starting position 
- Keep your core tight

Dumbbell tricep extensions (single)

Kneeling arms on a flat bench. 

Grab two 5 or 10 lb plates. 

Forearm curl into forearm reverse curl. 

Bang it out, get the burn. 

10 norm
10 reverse

Biceps, Triceps, Forearms

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