Name: Playbook - Lukas Duncan - Biceps / Triceps
Uploaded: 2023-08-31T02:14:02.329Z
Duration: 55 min
Description: Biceps / Triceps

Terry

**warmed up with 5 sets 20-25 reps rope extensions and the same for cable curls

👉 Standing Chest Press w/ Close Grip
➗ 4 Sets x 15,12,10,10 Reps

👉 Barbell Curls
➗ 4 Sets x 15,12,10,10

👉 Cable Overhead Extensions
➗ 4 Sets x 20,15,12,12

👉 Single Arm Cable Curl
➗ 4 Sets x 12,12,12,12 each arm

👉 Single Arm Overhead Dumbbell Extensions
➗ 4 Sets x 12,12,10,10 each arm

👉 Dumbbell Alternating Hammer Curls
➗ 4 Sets x 12,12,10,10

- Use a curl bar and set it in between the two handles.

- Position your hands like you would on close grip bench press, not too close where it hurts your wrists but not too far either.  Roughly 6 inches apart.

- Press forward, come back slowly, repeat.

Close Grip Chest Press Machine

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

Barbell bicep curls

1. Stand facing a cable machine with a straight bar 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 head and your core engaged as you extend your arms straight up.

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

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

5. Repeat for the desired number of repetitions.

Overhead Cable Extensions

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 Curl

1. Stand or sit with a dumbbell in both hands, held overhead.

2. Lower the dumbbell behind your head by bending your elbows.

3. Stop when your forearms touch your biceps or you feel a stretch in your triceps.

4. Raise the dumbbell back to the starting position by extending your arms.

5. Repeat for a set number of repetitions.

Single Arm Dumbbell Overhead Extension

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

Dumbbell hammer curls

Biceps / Triceps

Legs (hamstring focused)

Frances

Luis2720

Love the new user workout tracking and history!

Quads / Hamstrings

Great workout, easily modified for the available equipment.

John

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

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

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

Legs

Michael

Javier

Bicep/Tricep/Calves

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!

Biceps / Triceps

Community

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