Name: Playbook - Kylen Suttner - BICEPS+TRICEPS
Uploaded: 2023-09-13T04:59:38.104Z
Duration: 65 min
Description: BICEPS+TRICEPS

Angela Hughes

Catie Prado

- hold dumbbells by shoulders creating a W with both arms and your head 
- push dumbbells up and out creating a Y with your arms
- return to start

shoulder V press

- hold straight bar in hands with palms facing out 
- bring bar up to a 90 degree angle and back down 
- then bring bar up to your shoulders and back down 
- a half rep+full rep equals one rep

half rep into full rep bicep curl with straight bar

- Hold the dumbbell with palms facing the center of your body
- Keeping elbows close to your body
- Curl the dumbbell toward your shoulders
- 20 reps (10 each side)

Alternating hammer curls

- Extend your arm engaging your tricep 
- Keep elbow high, only thing moving should be your forearm
- work both sides

Bent over tricep extension

- Lay on bench 
- hold straight bar above head 
- bend arms down letting bar go slightly behind your head 
- come back up

lying straight bar tricep extension

- lay on bench or ground 
- hold dumbbells together straight above you
- bring arms down close to belly button, letting elbows come to each side 
- come back up

tricep press

BICEPS+TRICEPS

Great workout!! I’m pregnant as well, I appreciate you posting pregnancy safe workouts.

Bailey

SHOULDERS+BIS (Pregnancy Safe) home or gym

All I’m seeing is your backward shorts 😂great workout

arial

PUSH DAY (GYM)

BACK+BIS (GYM)

FULL UPPER BODY (GYM)

SHOULDERS+CHEST (GYM)

Sara

LEGS (BARBELL ONLY)

Great! Will have to be carried everywhere though

Justice Winslow

Annalyse

LEGS (GYM)

BACK+BICEPS (GYM)

SHOULDERS+TRIS (HOME)

BUSY GIRL CABLE BACK

Alyssa

LEG DAY (home)

UPPER BODY (home) (dumbbell only)

This was a great workout!!💪🏼❤️❤️

HOME BACK+BIS

BOOTY (barbell only)

CHEST+CORE

HOME SHOULDERS+TRIS (dumbbell only)

Loved it! Just wondering if I was supposed to repeat this whole workout 4x? I did 4 sets of each of exercise and finished in 20ish mins but it says it should be a 60 min workout. Great workout though!! Don’t think I would be able to repeat it all 4x 😆

Jade

FULL BODY HIIT

FULL UPPER BODY (CABLE ONLY)

🖕🏽😅so hard but so good thank you!

QUAD FOCUSED LEG DAY (GYM)

SHOULDERS (HOME)

BACK+BIS (HOME)

BOOTY (gym)

GYM SHOULDERS+TRICEPS

CORE CIRCUIT:)

Steph

BUSY GIRL CHEST+CORE

HEAVY LEG DAY (GYM)

GREAT! First day back since having my baby ❤️

GYM BACK DAY

So good! I’m definitely going to be sore!

Cami

Loved this! I have a lot of work to do on my pull-ups 😅😂

UPPER BODY (MACHINE ONLY)

PUSH DAY-shoulders/tris/chest (HOME)

HAMSTRING FOCUSED LEGS (GYM)

BIS+TRIS (gym)

AB KILLER

SHOULDERS (gym)

FULL LEG DAY (GYM)

BACK+BIS CABLE ONLY

ABS (gym)

HAMSTRING FOCUSED LEGS (HOME)

FULL UPPER BODY (HOME)

BUSY GIRL SHOULDERS HOME

COUPLES BICEPS (home or gym)

Skylie

BOOTY FOCUSED LEGS

BACK (GYM)

Trinity Sheehan

DUMBELL LEGS (HOME)

BICEPS (dumbbell only) (home)

This killed me but in a good way! 💪🏻Thank you for creating at home work outs for people like me who aren’t comfortable going to the gym 🫶🏻

BICEPS+TRICEPS

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