Name: Playbook - Richelle Jesse - Biceps + Triceps (30 mins)
Uploaded: 2024-02-26T03:40:59.598Z
Duration: 30 min
Description: Biceps + Triceps (30 mins)

- Begin with a dumbbell in both hands
- Curl dumbbells towards your shoulders 
- Slowly lower down until arms are extended

Dumbbell bicep curls (HEAVY)

Dumbbell bicep curls (MEDIUM)

Bicep Curl Drop Set

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

Cable (or band) rope triceps extensions

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

Hammer Curl

- Begin with your back to the to cable and hands over head, elbows bent 90 degrees
- Pull rope cable so that elbows are straight, slowly return to start

Cable rope overhead triceps extensions

Bent Over Curl

Superset

Biceps + Triceps (30 mins)

Upper Body 🤙🏻

Upper Body (Bi’s, Tri’s, + Shoulders)

Upper Body EMOM

Biceps x Triceps (Gym or home)

Drop-Set Bicep Work💪🏻

Biceps ☠️

Biceps + Triceps

Shoulders🙌🏻

Upper Body Circuit

Upper Body

Upper Body (HIGH REP)

Biceps + Triceps EMOM

All ARMS (Biceps/Triceps)

Biceps + Triceps (30 mins)

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