Name: Playbook - kennedy nease - Biceps and Triceps
Uploaded: 2024-04-01T02:45:38.646Z
Duration: 30 min
Description: Biceps and Triceps

quick, 30 min workout to target the biceps and triceps. you will need dumbbells for this workout!

Elbows pinned at waist, full extension then lift up, make sure wrists stay strong and don’t collapse

Bicep Curls

Elbows in and close to your head, glutes and core engaged to protect low back

Overhead Tricep Extension

Can do these laying on ground or bench
Use elbows as a hinge
Bend knees and place feet on ground or bench for lower back support if needed

Skullcrushers

Come up for standard bicep curl then rotate and come down for a reverse curl

Zottman Curls

Hinge at the hips
Use elbows as a hinge to control this movement, squeezing the triceps when you extend

Tricep Kickbacks

Use a step, box, couch, platform, any kind of elevated stable surface

The further out your feet are the harder these will be

Tricep Dips

Biceps and Triceps

Adaliña

Me and My friend did this workout today! Super fun and gave us energy for the rest of our day!!

Leslie

Shoulders

Holy crap. I'm out of shape. Thank you for your workouts. They're realistic and make me want to continue

Nairobi

On the plank lifts I wish you showed your whole body. I feel like it would of helped me if knew how your feet were placed during it, other than that, it was a great workout!

Emma

I think the workout was really good, I was just unfamiliar with some of the sets so it made it more complicated. For upper body I would’ve liked to seen more basic sets for the first one.

Lacey

Upper Body

Bailee

I forget that at home workouts can be just as hard as the gym until I do one of your workouts!

Tori

Ashley

30-min Back and Biceps

Great workout!! Truly felt da burn :)) Beginner friendly as heck!!

Stephanie

Really great!! I didn't have time to go to the gym so this was a killer alternative

Biceps and Triceps

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