Name: Playbook - Kaysi Marshall - Bi's & Tri's Supersets
Uploaded: 2024-01-07T19:56:03.855Z
Duration: 45 min
Description: Bi's & Tri's Supersets

Lisa

Maryna_J

This one will leave you sore the next day or two!  Complete 4 sets of each superset. Leave me a comment if you complete this one.

Superset 1: 
8x DB Concentration Curl (each arm)
12x Tricep Push-Up

Superset 2:
30 second Crush Grip Plate Hold
12x Weighted Tricep Dips

Superset 3:
10x Barbell Bicep Curl
10x Barbell OH Tricep Extension

Superset 4:
10x Wide Arm DB Curl
10x DB Rolling Tricep Extension

- Start seated on the edge of a bench with your feet wide
- 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 8 reps then repeat on the opposite side

DB Concentration Curl

- From a high plank position, hands under shoulders 
- Bending at the elbows, lower your chest towards the floor 
- Elbows should be going back towards your feet and staying close to your body 
- Extend your arms to come back up
- I use a dumbbell to elevate my hands slightly, this is optional
- Modify by dropping to your knees

Tricep Push-Up

Superset 1

- Hold a plate in your hands with your feet hip width apart
- Keeping your elbows at your sides, hold the plate with a palms up grip
- Keep your core braced and do not move your feet

Plate Hold

- Sit on the edge of the bench, place your hands outside your hips and shift your weight forward to bring your butt off the bench
- Keep your elbows close to your body
- Come down until your arms are at about 90 degrees
- Push through your hands extending your engaging your triceps to come up
- Add weight to your lap to increase difficulty

Weighted Tricep Dips

Superset 2

- With a barbell in your hands and your palms facing up
- Curl bar toward shoulders
- Lower back down slow and controlled

Barbell Bicep Curls

- Keep your elbows close to your temples
- Bend at the elbows to lower barbell down behind your head
- Extend your arms engaging your triceps to bring the dumbbell back up
- Swap the barbell for a dumbbell if a barbell is too difficult or awkward

Barbell OH Tricep Extension

Superset 3

- Begin with a dumbbell in both hands and elbows close to your body, with palms externally rotated
- Curl the dumbbells wide, out and up toward your shoulders
- Slowly lower down until arms are extended

DB Wide Arm Curl

- Lay on your back with your knees bent and a dumbbell in each hand 
- Hold the dumbbells over your shoulders with your palms facing in
- Bend at the elbows to lower the dumbbells down by your ears
- Roll your elbows to the floor and press the dumbbells back up
- Repeat pattern

Bi's & Tri's Supersets

Community

More workouts from Kaysi Marshall