Name: Playbook - Lukas Duncan - Bicep/Tricep/Calves
Uploaded: 2023-08-31T02:14:02.352Z
Duration: 80 min
Description: Bicep/Tricep/Calves

John

Javier

Here was my workout today..

Tricep/Bicep/Calves

👉 Standing Calf Raise Machine
➗ 4 Sets x 12,12,12,12 Reps

👉 V Bar Cable Pushdowns
➗ 5 Sets x 25,20,15,12,10

👉 Single Arm Cable Curls
➗ 5 Sets x 25,20,15,12,10 each arm

👉 Barbell Skullcrushers
➗ 4 Sets x 12,12,12,12

👉 EZ Bar Curls
➗ 4 Sets x 12,12,12,12

👉 Pushdowns (individual handles)
➗ 4 Sets x 15,15,15,15

👉 2 Arm Cable Curls
➗ 4 Sets x 15,15,15,15

👉 Close Grip Push-ups (off smith)
➗ 2 Sets x 20 

👉 Dumbbell Hammer Curls
➗ 2 Sets x 20

1. Stand with your feet shoulder-width apart and hold a straight bar with an overhand grip.

2. Lift the bar above your head with your arms fully extended.

3. Slowly lower the bar behind your head by bending your elbows.

4. Stop when you feel a stretch in your triceps.

5. Raise the bar back to the starting position by extending your arms.

6. Repeat for a set number of repetitions.

V Bar pushdowns

1. Attach a handle to a low cable pulley and stand facing the machine.

2. Grasp the handle with one hand and stand with your feet shoulder-width apart.

3. Keep your elbow close to your side and curl the handle up towards your shoulder.

4. Pause for a second at the top of the movement.

5. Slowly lower the handle back down to the starting position.

6. Repeat for a set number of repetitions before switching to the other arm.

single arm cable curls

1. Lie on a flat bench with your feet on the ground and hold an EZ-curl bar with an overhand grip.

2. Lift the bar above your head with your arms fully extended.

4. Slowly lower the bar towards your forehead by bending your elbows.

4. Stop when you feel a stretch in your triceps.

5. Raise the bar back to the starting position by extending your arms.

6. Repeat for a set number of repetitions.

barbell skullcrushers

- Keep your elbows close to your body
- Curl the bar up towards your shoulders
- Engage your biceps as you curl
- Return to the initial position with a controlled movement

EZ bar bicep curls

1. Stand facing a cable machine with a rope attachment at the top pulley.

2. Grasp the rope handles with an overhand grip, palms facing each other.

3. Keep your elbows close to your body and your core engaged as you push the rope down towards the floor.

4. Squeeze your triceps at the end of the movement and hold for a moment.

5. Slowly release the rope back to the starting position.

6. Repeat for the desired number of repetitions.

2 arm cable pushdowns

- Grip handles with your palms up, arms out to a T
- Bend at the elbows curling the handles in toward your head and shoulders
- Slowly extend back to starting position

Dual cable curls

- From a high plank position, hands under shoulders
- Bend at the elbows lowering 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

Close grip push-up

- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your bicep as you curl

Dumbbell hammer curl

Bicep/Tricep/Calves

Legs (hamstring focused)

Frances

Luis2720

Love the new user workout tracking and history!

Quads / Hamstrings

Great workout, easily modified for the available equipment.

No improvement, just had to improvise do to lack of some equipment.  Great workout altogether!

Terry

Chest / Calves

Will

Awesome back pump. One of the better back workouts I have done in a long time. Added a few sets because I got that into it.

Eric Bender

Back / Abs

I love the additional workouts in the app!

Abdullah

Awesome shoulder day. Added a set here and there. But loved it

Shoulders

Biceps / Triceps

Any way to add another exercise? Like abs at the end. So I can log it?

Legs

Michael

Quads / Hamstrings at Redcon1 gym in Boca Raton, FL

Chest

Back/Abs

Shoulders at Miami Iron gym

Amazing 🤩!!! Thanks for keeping it real!

Steven

Loved it! It was a perfect hour long workout and I added failure CG push ups as a superset with the dips at the end . Great arm session!

Bicep/Tricep/Calves

Community

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