Name: Playbook - Nico Gianni - W3/D4 Biceps & Triceps
Uploaded: 2023-05-08T05:09:12.055Z
Duration: 70 min
Description: W3/D4 Biceps & Triceps

- Begin with rope in both hands and elbows bent 90 degrees
- Extend elbows and engage triceps

Inclined cable rope triceps extensions

- Hold the dumbbell with palm facing the center of your body
- Curl the dumbbells toward your shoulders 
- Pause at the top then lower under control

Arm supported hammer curl

- Begin with hands on the bars and kneeling on the ground
- Push down bars until arms are almost straight (don’t lock out all the way)
-Slowly return to starting position

Dip machine

- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your bicep as you curl
- Lower down with control

Seated Dumbbell hammer curls

- Engage triceps as you extend your arms
-Don’t lock out at full extension 
- Keep core tight

Overhead tricep cable extension

- Begin with a dumbbell in one hand
-Bend over and lean your head into a bench
-Let your arm hang loose
- Curl dumbbell inwards and up while keeping your elbow in place
- Slowly lower down until arm is extended

Bent over bicep curl

- From a high pulley grip rope just forward of your face
- Roll your ribs towards your hips engaging your abs
- Bring your elbows towards your knees
- Slowly return back to starting position

Cable crunches

W3/D4 Biceps & Triceps

W1/D1 Chest

W1/D2 Back

W3/D4 Biceps & Triceps

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