Name: Playbook - Nick Walker - Bis & Tris!!! 💪🏻
Uploaded: 2022-10-31T22:42:45.421Z
Duration: 65 min
Description: Bis & Tris!!! 💪🏻

Christian Atta-Darkwah

Mikel

Anthony

This was great! Awesome pump! Good arm split.

Toby

Kevinparis

John Paul

Just what I needed this morning to get my blood pumping!

Duke

Arms feel like they are going to explode! But in a good way! Awesome workout!

Mason

My arms feel like they are going to explode in the best way possible

Marty

Have fun with this one — one of my favorite all time arm workouts!! 

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Warm Up 
1. Pull Ups — 3 x 5

Bis/Tris 1
2a. Barbell Bicep Curl — 4 x 12/10/8/20
***4th set is a drop set, drop weight and go for reps 
***increase the weight. If it feels too heavy, I’m okay with you swinging, just lower the weight as slow as possible like the video
2b. Tricep Attachment Push Up — 4 x 15

3. Bottom Half to Full Barbell Burnout

Bis/Tris 2
4a. Incline Skull Crusher — 4 x 15/12/10/8
4b. Alternating Hammer Curl — 4 x 10 each

Bis/Tris 3
5a. Chin Ups — 3 x 10
5b. Underhand Tricep Extension — 3 x 15 each

Bis/Tris 4
6a. Reverse Curls — 3 x 15
6b. Rope Extension — 3 x 15

- Hold the bar with your palms facing away from you
- Pull yourself up bringing your elbows to your ribs
- Pause at the top engaging your back 
- Lower slowly until you arms are fully extended

Pull Ups

Warm Up

Bis/Tris 1
2a. Barbell Bicep Curl — 4 x 12/10/8/20
***4th set is a drop set, drop weight and go for reps 
2b. Tricep Attachment Push Up — 4 x 15

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

Barbell Bicep Curls

- Use triangle attachment for cables 
- Push up with narrow position through palms to squeeze triceps

Narrow Attachment Push Up

Bis/Tris 1

- Complete the bottom half of a bicep curl
- Complete a full rep 
- Use light weight
- Don’t put bar down
- Go until failure for one set

Bottom Half to Full Bicep Curl

Bis/Tris 2
4a. Incline Skull Crusher — 4 x 15/12/10/8
4b. Alternating Hammer Curl — 4 x 10 each

- Lying on an incline bench
- Raise EZ Bar above you to full arm extension
- Hinge at the elbow lowering the EZ Bar over and behind your head
- Extend your arms back up activating your triceps

Incline Skull Crusher

- Hold the dumbbell with palms facing the center of your body
- Keeping elbows close to your body
- Curl the dumbbell toward your shoulders 
- Pause at the top then lower under control  
- Switch arms and repeat

Alternating Hammer Curls

Bis/Tris 2

Bis/Tris 3
5a. Chin Ups — 3 x 10
5b. Underhand Tricep Extension — 3 x 15 each

- Hold the bar with your palms facing you
- Pull up engaging your back 
- Go up until your chin goes past the bar

Chin Ups

- Palm facing up
- Tuck elbow to side 
- Pull through palm and pinky to activate tricep

Single Arm Underhand Extension

Bis/Tris 3

Bis/Tris 4
6a. Reverse Curls — 3 x 15
6b. Rope Extension — 3 x 15

- Keel shoulders back and down
- Overhand grip at shoulder width
- Keep elbows in same spot
- Curl to collarbone

Reverse EZ Bar Curl

- Chest over toes with shoulders back
- Push rope down and extend out to engage triceps

Bis & Tris!!! 💪🏻

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