Name: Playbook - Joseph Jennings - Triceps, Biceps, Traps, Forearms
Uploaded: 2022-01-22T16:52:48.110Z
Duration: 60 min
Description: Triceps, Biceps, Traps, Forearms

Working those muscles to make your shirts fit tight and make you look jacked and juicy.  

Getting those arms, forearms, and traps big and strong.

Let’s go!!!

Shrugs - Barbell (Smith Machine)

Bicep Curl - Dumbbell

Shrug - Barbell (Wide Grip)

Hold a single dumbbell with both hands, palms facing up.

Curl up and in.

Squeeze at the top, slow release down.

Keep the weight lighter as this one can give a really nice stretch on the lower part of the rep.

Bicep Curl - Single Dumbbell

Hands touching, shrug the bar up.
This one is awesome because it works a ton of muscles you normally don’t work with the shrug.

Shrug - Barbell (Narrow Grip)

Double rope grip, cables.
This one going to give us some nice engagement of the Tricep and forearm.

Pull down and at the bottom slightly turn your hand outwards to engage your Tricep.

20 reps = 10 on each side

Tricep Pulldown - Single Arm (Rope)

- Hold the bar with reverse grip
- Engage your biceps as you curl bar towards your shoulder
- Lower under control to starting position

Reverse grip EZ bar curl

Behind the back with a single arm cable handle.

Curl upwards with both hands on the handle.

If your hands are too big, use your thumb and first 2-3 fingers to hold it.

Forearm Cable Curl*

Grip the plate with your palms facing down.

Turn it upward, release down controlled.

Plate Reverse Forearm Curl

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