Name: Playbook - The Agoge - Day 44 - Biceps
Uploaded: 2022-10-07T20:44:50.967Z
Duration: 45 min
Description: Day 44 - Biceps

Mike Shipley

Vince

John

*Increase your weight from last session.

1a. Barbell Curls 5 x 10
1b. DB Hammer Curls 5 x 10

2a. Preacher Curls 5 x 10
2b. Cable Hammer Curls 5 x 10

3a. TRX Bicep Curls 5 x 10
3b. Banded Hammer Curls 5 x 10

- 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
- Curl one dumbbell toward your shoulder 
- Pause at the top then lower under control  
- Repeat with the opposite side
- Alternating back and forth for time or reps

DB Alt Hammer Curls

Superset 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

- 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 II

- 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

- 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 III

Day 44 - 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 10 - Legs

Day 11 - Steady State Cardio

Day 12 - Triceps

Day 13 - Back

Day 14 - Shoulders

Couldn’t do another rep at the end of the workout.

Day 15 - Chest

Day 16 - Biceps

Love this routine.  Like having Betty  Crocker with a dash of Mae  West thrown in.

Nick that bw dB walk almost had an old jarhead on his back once or twice still love the pgrm. Mike

Day 17 - Legs

Hit the wrong button did the hour not 39 seconds lol

Day 18 - Steady State Cardio

Day 19 - Triceps

Day 20 - Back

Day 21 - Shoulders

Day 22- Chest

Day 23 - Biceps

Good workout. Took it easy today due to upcoming wknd events. Sounds like an excuse.

Day 24 - Legs

Day 25 - Steady State Cardio

Crazy how much it takes to put out for 35 minutes.

Day 26 - Triceps

Day 27 - Back

Day 28 - Shoulders

I love this shit. Just wish I was better.  Better than yesterday though… right?

Day 29 - Chest

Day 30 - Biceps

Still hate legs, still a pussy.  Moving on!

Day 31- Legs

Did this Thursday night forgot to check it off

Day 32 - Steady State Cardio

Day 33 - Triceps

Day 34 - Back

Day 35 - Shoulders

Day 36 - Chest

Day 37 - Biceps

Day 38 - Legs

Day 39 - Steady State Cardio

Day 40 - Triceps

Day 41 - Back

Day 42 - Shoulders

I always have to remember to start light on the weight and add.

Day 43 - Chest

Day 45 - Legs

It’s not you, it’s me.  Need to push myself more! ON EVERYTHING!

Day 46 - Steady State Cardio

Day 47 - Triceps

Day 48 - Back

Day 49 - Shoulders

This was good. I feel like I actually got a little pump for the first time in weeks. It’s not you, it’s me!

Day 44 - Biceps

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