Name: Playbook - Kaysi Marshall - Arms - Biceps, Triceps & Shoulders
Uploaded: 2024-01-07T19:56:03.974Z
Duration: 30 min
Description: Arms - Biceps, Triceps & Shoulders

Rebecca

4 sets each / 1 minute rest after each round

Part 1:
10x Wide Arm Cable Curl
10x Deficit DB Skull Crusher
10x DB Thumbs Up Side Raise + Palms Up Front Raise

Part 2:
10x Rope Triceps Extension
10x DB Zottman Curl
20x Weighted Plank Shoulder Tap

- Start with single handles set low on the cable system
- Load the stack with a light weight
- Grab each handle and rotate your palms to face away, elbows in at your sides
- Curl the handles up to your shoulders
- Lower with control

Wide Arm Cable Curl

- Start on a bench with your head at the very top
- Bring  your arms above your shoulders and a hold a single dumbbell in each hand
- Bend at the elbows lowering the dumbbells towards the top of your head, letting them come past the bench if possible
- Fully extend your arms back up contracting your triceps
- Option to ditch the deficit and just complete regular skull crushers

DB Deficit Skull Crusher

- Start with a dumbbell in each hand 
- Turn your thumbs up and lift the dumbbells up laterally to shoulder height
- Lower down then lift up in front with your palms facing up
- Repeat the combo for 10 reps always maintaining a slight bend in the elbow

DB Thumbs Up Side Raise + Palms Up Front Raise

Part 1

- Start with your arms at about 90 degrees 
- Extend at your elbows bringing the rope down
- Spread rope apart at the bottom for a deeper contraction at the triceps 
- Bend the elbows and control weight back to starting position

Rope Tricep Extension

- 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
- Flip your palms back up at the bottom and repeat

DB Zottman Curl

- Start in a high plank position with a plate on your back
- Take one hand off the floor and touch the opposite shoulder
- Repeating on the opposite side
- Maintain square hips and shoulders throughout the movement

Arms - Biceps, Triceps & Shoulders

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