Name: Playbook - Kaysi Marshall - Arms - Biceps & Triceps
Uploaded: 2024-01-07T19:56:03.981Z
Duration: 30 min
Description: Arms - Biceps & Triceps

Maryna_J

Superset 1: 5x
10x Chin Up
10x Weighted Dips

Superset 2: 4x 
10x Wide Arm DB Curl
10x DB Overhead Tricep Extension

Superset 3: 3x 
10x DB Skullcrusher
20x DB Concentration Curl

- Grab the bar with your palms facing you
- Pull your torso up until your chin is above the bar 
- Keeping your elbows close to your body
- Pause at the top and lower with slow controlled motion
- Use a band or TRX to modify

Chin-Up

- Place your hands on the front edge of the bench just outside hips
- Place your feet in front of you and a weight plate on your lap
- 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

Weighted Bench Dips

Superset 1

- Sit on a bench with dumbbells in hands, externally rotate your palms so they're facing away from you
- Keeping your elbows in, curl the DB's up towards your shoulders
- Lower with control

Wide Arm DB Curl

- 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

DB Overhead Tricep Extension

Superset 2

- Start with your arms extended above your shoulders and a dumbbell in each hand
- Bend at the elbows lowering the dumbbells towards the top of your head
- Fully extend your arms back up contracting your triceps

DB Skullcrusher

- Place the back of your arm on your inner thigh
- Arm starts extended holding the dumbbell off the floor
- Slowly curl the weight up, pause at the top squeezing your bicep
- Slowly lower weight back to the starting position
- Complete 10 reps then repeat on the opposite side

DB Concentration Curl

Arms - Biceps & Triceps

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