Name: Playbook - The Agoge - Day 4 - Biceps
Uploaded: 2022-10-08T01:07:33.898Z
Duration: 45 min
Description: Day 4 - Biceps

1a. Barbell Curl 
1b. Swinging DB Hammer Curl 
1c. Banded Curl 

2a. Preacher Curl 
2b. Banded Hammer Curl 
2c. 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 dumbbell with palms facing the center of your body
- Keeping elbows close to your body
- Swing the dumbbell back slightly then curl the dumbbell up toward your shoulder 
- Lower the dumbbell
- Repeat with the opposite side
- Alternating back and forth for time or reps

DB Swinging Hammer Curls

- Loop the band under both feet and hold the opposite end in each hand with an underhand grip
- Keeping elbows close to your body
- Curl the band toward your shoulder 
- Pause at the top then lower under control

Banded Bicep Curls

Triset I

- Grab the EZ-bar at the close inner handle (either have someone hand you the bar which is preferable or grab the bar from the front bar rest provided by most preacher benches)
- The palm of your hands should be facing forward and they should be slightly tilted inwards due to the shape of the bar
- With the upper arms positioned against the preacher bench pad and the chest against it, hold the EZ-bar at shoulder length
- As you breathe in, slowly lower the bar until your upper arm is extended and the biceps is fully stretched
- As you exhale, use the biceps to curl the weight up until your biceps is fully contracted and the bar is at shoulder height
- Squeeze the biceps hard and hold this position for a second
- Repeat for desired reps

EZ-bar Preacher Curl

- 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

- 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

Triset II

Day 4 - Biceps

Workout was great! Definitely going to feel it!

Dillon

Jarett Storle

Micah

Day 1 - Back

Joaquin Capra

Day 2 - Triceps

Megan

Day 3 - Legs

Day 5 - Chest

Day 6 - Shoulders

Day 7 - Back

Day 8 - Triceps

Day 9 - Legs

Day 10 - Biceps

Day 11 - Chest

Day 12- Shoulders

Day 13 - Back

Day 14 - Triceps

Absolutely killed me, ran after, I highly suggest running after but very difficult very great

Austin Anderson

Day 15 - Legs

Mike Shipley

Day 16 - Biceps

Day 17 - Chest

Day 18 - Shoulders

Day 19 - Back

Day 20 - Triceps

Is there a variant exercise I could use to supplement for the Nordic squat? 
I don’t have the equipment to do it. I did assisted single leg squats instead.

Day 4 - Biceps

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