Name: Playbook - The Agoge - Day 16 - Biceps
Uploaded: 2022-10-07T19:12:16.200Z
Duration: 45 min
Description: Day 16 - Biceps

Mike Shipley

Vince

John

*Increase your weight from last session.

1a. Barbell Curls 
1b. Cable Hammer Curl 

2a. Cable Curls 
2b. Banded Hammer Curl 

3a. DB Curls 
3b. TRX Bicep Curl

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

EZ-bar Bicep Curls

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

Cable Rope Hammer Curls

Superset I

- Begin with bar underhand grip in your hands
- Curl the bar up towards your shoulders, engaging your biceps
- Lower the bar down with control until arms are extended

Cable Bicep Curls

- Loop the band under both feet and hold the opposite end in each hand
- Hold the band with palms facing the center of your body
- Keeping elbows close to your body
- Curl the band toward your shoulder 
- Pause at the top then lower under control

Banded Hammer Curls

Superset II

- Start in a seated position, holding a dumbbell in each hand, palms facing forward
- Curl the dumbbells up toward the shoulders, engaging the biceps
- Pause at full contraction
- Lower the dumbbells with control

DB Seated Bicep Curls

- Attach cables to an anchor point above your head adjusting the straps to hang down about mid-length
- Grab the handles and stand with your body facing the anchor point
- Walk your feet toward the anchor point keeping core tight
- This places your body slightly leaned back with tension on the cables
- Start with elbows bent higher than your shoulders, palms facing you, and handles toward your forehead
- Maintain a strong plank position and slowly lower your body back towards the floor until arms are straight
- Slowly bend your arms with control and curl yourself towards the handles to start position

TRX Bicep Curls

Superset III

Day 16 - Biceps

Mark

Trent A Knight

Jaxon

Day 1 - Chest

First time I’ve done biceps alone in years. Excellent workout, good pump.

Matt

Day 2 - Biceps

Jarett Storle

James

Day 3 - Legs

Brutal after leg day. But felt good. My running will forever suck.

Day 4 - Steady State Cardio

Daniel

Day 5 - Triceps

I definitely underestimated this workout. Felt great, good programming!

Day 6 - Back

Day 7 - Shoulders

Day 8 - Chest

Day 9 - Biceps

Won’t be able to walk in the morning. Great feeling!

Day 16 - Biceps

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