Name: Playbook - Kyle Carillet - Biceps/Triceps | Friday | 11/11
Uploaded: 2023-09-17T16:10:27.366Z
Duration: 60 min
Description: Biceps/Triceps | Friday | 11/11

I honastly forgot about the rope extension work out and man it was a killer change up

Matias

Incline seated dumbbell curls
12, 12, 10, 10
Incline dumbbell skull crushers
12, 12, 10, 10

Overhead tricep extensions
15, 15, 15, 15
V-Bar Standing close grip cable curls
15, 15, 15, 15

EZ bar Seated skull crushers
12, 10, 10, 8
Standing reverse curls
12, 10, 10, 8

Preacher curls  (At least a 1 second squeeze at the top)
12, 10, 10, 8 drop failure 

Cable dual arm extensions 
15, 15, 15, 15

Rope tricep extensions     (7 sets 10 seconds between sets)
10, 10, 10, 10, 10, 10, 10

Rope hammer curls     (7 sets 10 seconds between sets)
10, 10, 10, 10, 10, 10, 10

- From an incline position 
- Curl dumbbells up towards your shoulders 
- Keep elbows pointed to the floor
- Lower slowly back to starting position

Dumbbell incline curls

- 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

Incline bench Dumbbell skull crushers

Superset

Bench over with a neutral spine press bar forward and squeeze, let it return to just behind your head and repeat.

Overhead v-bar extensions

Using the bar preform close grip bicep curls. Leaning forward slighty

V-bar bicep curls

- Lying back with your arms extended above your shoulders
- Bend at the elbow lowering the EZ-bar toward the top of your head
- Extend your arms back up to starting position

EZ-bar skull crushers

- Hold the bar with reverse grip
- Engage your biceps as you curl bar towards your shoulder
- Lower under control to starting position

Reverse grip EZ bar curl

- As you curl up engage your biceps
- Lower with a slow controlled movement

Machine preacher curl

With cables crossed in either hand, nice neutral spine. Elbows turned out slightly extend your arms out and squeeze those triceps

Dual cable crossbody tricep extensions

- 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

* we’re hitting 10 reps then 10 second pause at top then 10 more reps

- Hold the rope with your palms facing each other - Keep your core engaged
- Engage your biceps as you curl up
- Pause at the top and lower slowly

Biceps/Triceps | Friday | 11/11

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