Name: Playbook - Nikki Font - Day 6 - Biceps & Triceps
Uploaded: 2023-12-30T00:22:23.400Z
Duration: 35 min
Description: Day 6 - Biceps & Triceps

Julissa

Olivia

You will need :

- dumbbells
- bench
- cable machine

- Begin with 1 dumbbell between both hands
- Curl dumbbells towards your shoulders 
- press up overhead
- lower back down to shoulder height and reverse curl back to starting position
- that completes 1 rep

Dumbbell bicep curl to press

- Begin with a dumbbell in both hands
- Curl dumbbells up towards your shoulders 
- Slowly lower down wide until arms are extended to your sides
- Reverse what you just did back to starting position
- that completes 1 rep

DB wide to narrow bicep curls

- Keep your elbows close to your temples
- Bend at the elbows to lower dumbbell down behind your head
- Extend your arms engaging your triceps to bring the dumbbell back up

Dumbbell overhead tricep extension

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

Rope cable curl

- Bend at the elbows to lower down, keeping your feet forward of your body
- Keep your elbows close to your body and your torso tipped forward 
- Extend your arms engaging your chest to push up

Bodyweight dips

Day 6 - Biceps & Triceps

Emma

Marcelle Varela

Freaking amazing, the hip thrusts were KILLER

Day 1 - Booty & Quads

Sooooo good!!! Shoulders in fire!!! Finished it with a 12min walk in the treadmill, speed 4, incline 5.5

Lotty

Day 2 - Back & Shoulders

I’m not much of a runner but I pushed myself today 🥵

Colleen

haven’t ran in OVER 2 years! felt SO GREAT to get back into it with this!! thank you soooo much!!🏃‍♀️⌛️

Tessa

Day 3 - Sprint Intervals

Anne

Did this with my husband and he wanted to kill me 😂 awesome workout to pop that booty

Debbie

The ab finisher 🔥 Great burn throughout

Mary Petrizzi

Day 4 - Hamstrings & Booty

Kaleigh

Day 5 - Chest & Tris & Cardio

Day 7 - REST

Day 8 - Back & Biceps

So much versatility in exercises to hit the shoulders keeps it interesting and fun 🤩

Day 6 - Biceps & Triceps

Community

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