Name: Playbook - Magnus Lygdback - 20-min Biceps + triceps
Uploaded: 2023-12-15T18:12:31.948Z
Duration: 40 min
Description: 20-min Biceps + triceps

Taylor

Anna

That was not 20 minutes, but it was great.

Corey

Victor

Jeremy

Great workout. The kind of workout that looks deceptively simple but ends up making me feel like I worked way harder than I expected.

ryan

Mitch

Looks easy when you see the list of sets but it sneaks up on you! Great way to start a new workout week.

James

Reem Tansley

marko

Jose

Regan Krager

Claire

Henry

Irina

Renee

Good for a starting point use a resistance band for most .. recovering from a torn acl, and among other problems ( bad truck accident).

Tiffany

Marie

Tilman

Naba

Michele

Konstanze Kaas

Awesome start to yet another week in lockdown Auckland, NZ 🙄

Kavita

Mariana D'Amico

The arm workouts are all the same. Itd be good to have a few mix ups like assisted pull ups/pull up progressions, using different weights and movements

Ciara

Shauna

Baedeker Torres

Aurora

Sheree

Kate

An option for modifications/ alternative move incase u don’t have the exact equipment would be helpful!

Christal

Destiny

Benito

Zhen

Annie

Tero Kuusisto

Mohd Akhil

Musti

Maria Antonieta Rivera Morales

Jesus

Really good training im consider to pay for the whole program 🔝🔝🔝

Dimitar

Matt

Tester Effective

Jacquie Schmidt

Jonathan

Hey guys, here is a Bi and Tri workout inspired by Tomb Raider. The 4th workout. 

For a reminder, this is a unisex workout for males and females. It will challenge you no matter what! 

Let me know if you have any questions and tag me in your sweaty selfies!

- Feet close together
- Keep your elbows close to your side
- Turn the dumbbell as you reach the top and squeeze for a moment

Dumbbell bicep curls

- Stay in control
- Extend the dumbbell past your head
- Squeeze for a moment at the top of the rep

French press (dumbbell skull crushers)

- Feet close together 
- Straight back, don't rock 
- Elbows tight by your side 
-  Accelerate to the top of rep, release slowly

Barbell bicep curl

- Go right from the bicep curl into triceps 
- Rest 60-90 seconds between rounds. Repeat for 4 rounds

- Feet close together
- Arm tucked into your side 
- Accelerate up and release slowly

Cable bicep curl - straight bar

- Feet close together and lean forward (weight will support you) 
- Keep your posture tight and straight 
- Extend forward and squeeze the tricep 
- Release slowly until your arms at 90 degree or slightly behind your head

Cable tricep extension

Cable arm superset

20-min Biceps + triceps

Nick

Solid workout! If I’m doing Lower/Upper body splits though— still seems like some lower body/legs today. Love to hear you speak about that in a HIIT program. Thanks!

Lindsay

20-min Upper body + HIIT

Wow incredibly difficult work out but enjoyed the pump!

Amman

It was good. I wish there was a modified core exercise at the end as an option. But I thoroughly enjoyed it. Thanks!

20-min Biceps + triceps

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