Name: Playbook - Kari Moulton - Bis + Tris
Uploaded: 2022-10-25T14:15:52.767Z
Duration: 45 min
Description: Bis + Tris

Make sure to warm up before and cool down after the workout!

Warm up ideas can be found in the Warm Up collection!

After you crush this, let me know how you do!

🖤Kari

- Hold the bar with your palms facing you
- Pull up engaging your back 
- Go up until your chin goes past the bar
- Lower with a 3-2-1 tempo

Eccentric Chin-up

Strength

- Place your hands on the front edge of the bench just outside hips
- Move forward off the bench with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back 
- Extend your arms engaging your triceps back to starting position

Bench dips

- Curl the dumbbells up 
- Rotate your wrists at the top 
- Lower the weights with your palms facing the ground
- Focus on a slow controlled movement

Zottman Curl

Superset

- Keep your elbows close to your temples
- Bend at the elbows to lower dumbbell down behind your head
- Extend your arms engaging your triceps to bring the dumbbell back up

Overhead Tricep Extension

- Begin with a dumbbell in each hand
- Curl dumbbells up towards your shoulders engaging your biceps
- One dumbbell will hold at the top of the curl engaged as you lower and re-curl the opposite arm
- Switching back and forth for time or reps

Dumbbell Iso Bicep Curls

- Form a diamond with your hands in line with your chest
- Keep your core tight and body straight

Diamond Push-ups

- Support yourself using your opposite arm
- Keep your arm extended and curl the dumbbell toward your shoulder

Bench Supported Single-arm Curl

- Start with your arm extended above your shoulders and a dumbbell in hand
- Bend at the elbows lowering one dumbbell towards the top of your head
- Fully extend your arm back up contracting your triceps and lower the opposite dumbbell 
- Alternating back and forth

Bis + Tris

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