Name: Playbook - Ridge Davis - W2/D1 BICEPS + REAR DELTS
Uploaded: 2021-01-18T11:45:10.997Z
Duration: 30 min
Description: W2/D1 BICEPS + REAR DELTS

"- Lay face down, with your arms straight in front of you and feet straight behind you.
- Maintaining a forward gaze, reach your arms and legs off of the floor, pausing for a moment before returning back to the start position."

Superman

"- Lay face down, with your arms straight in front of you and feet straight behind you.
- Maintaining a forward gaze, reach your arms and legs off of the floor, pausing for a moment before pulling your elbows to your sides, making a W with your arms.
- Return to reaching your arms in front of you to complete one repetition."

Superman with Pullback

"- Sit on the floor with your knees bent and your partner standing behind you. Extend your arms straight behind you with your palms facing each other. Your partner will hold your wrists for you. This will be the starting position.
- Attempt to flex your elbows, while your partner prevents any actual movement.
- After 10-20 seconds, relax your arms while your partner gently pulls your wrists up to stretch your biceps. Be sure to let your partner know when the stretch is appropriate to prevent injury or overstretching."

Floor DB Curls

CIRCUIT 1

"- Stand tall, abs engaged, with a dumbbell in each hand.
- Keeping your elbows soft, reach your arms out to your sides, until they are at shoulder height.
- Slowly lower the dumbbells down to your sides."

DB Lateral Raise

Iso Lateral Raise

"- Stand up with your torso upright and a dumbbell on each hand being held at arms length. The elbows should be close to the torso.
- The palms of the hands should be facing your torso. This will be your starting position.
- Now, while holding your upper arm stationary, exhale and curl the weight forward while contracting the biceps. Continue to raise the weight until the biceps are fully contracted and the dumbbell is at shoulder level. Hold the contracted position for a brief moment as you squeeze the biceps. Tip: Focus on keeping the elbow stationary and only moving your forearm.
- After the brief pause, inhale and slowly begin the lower the dumbbells back down to the starting position.
- Repeat for the recommended amount of repetitions."

DB Hammer Curl

CIRCUIT 2

"- Stand up with your torso upright and a dumbbell in each hand being held at arms length. The elbows should be close to the torso.
- The palms of the hands should be facing your torso. This will be your starting position.
- While holding the upper arm stationary, curl the right weight forward while contracting the biceps as you breathe out. Continue the movement until your biceps is fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a second as you squeeze the biceps. Tip: Only the forearms should move.
- Slowly begin to bring the dumbbells back to starting position as your breathe in.
- Repeat the movement with the left hand. This equals one repetition.
- Continue alternating in this manner for the recommended amount of repetitions."

Alternating Iso Curls

"- To begin, lie down on an incline bench with the chest and stomach pressing against the incline. Have the dumbbells in each hand with the palms facing each other (neutral grip).
- Extend the arms in front of you so that they are perpendicular to the angle of the bench. The legs should be stationary while applying pressure with the ball of your toes. This is the starting position.
- Maintaining the slight bend of the elbows, move the weights out and away from each other (to the side) in an arc motion while exhaling. Tip: Try to squeeze your shoulder blades together to get the best results from this exercise.
- The arms should be elevated until they are parallel to the floor.
- Feel the contraction and slowly lower the weights back down to the starting position while inhaling.
- Repeat for the recommended amount of repetitions."

DB Reverse Fly

CIRCUIT 3

W2/D1 BICEPS + REAR DELTS

Wrong instructions set 1 exercise 3. No instructions set 2 exercise 2 ... time? Otherwise great

Miss Barbara

Need more info on how to do 12 reps for ISO hold. And description for bicep curls entails a partner but the video is diff.

Omg this workout just kicked my ass! Thank you so much! This is so perfect, you showing me the proper form is phenomenal! I needed this! Thank you so much

W2/D1 BICEPS + REAR DELTS

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