Name: Playbook - Rodrigo Navarro - BICEPS/TRICEPS/ABS
Uploaded: 2024-04-25T21:26:57.310Z
Duration: 60 min
Description: BICEPS/TRICEPS/ABS

Whatsup! Arms felt really pumped after this workout. My favorite type of arm workouts are the ones where we switch (bicep/tricep/bicep/tricep) tag me on instagram so I can post up your pump 💪🏼

- As you curl up engage your biceps
- Lower with a slow controlled movement

*DROPSET 12 REPS ON LAST ROUND 🔥

Machine preacher curl

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

Dumbbell overhead tricep extension

- Keep your elbows close to your body
- Curl the bar up towards your shoulders
- Engage your biceps as you curl
- Lower to the initial position with a slow and controlled movement

EZ-barbell cable bicep curls

- Lying back with your arms extended above your shoulders
- Bend at the elbow lowering the EZ-bar toward the top of your head
- Extend your arms back up to starting position

EZ-bar skull crushers (FLOOR)

- Begin with handle underhand grip in your hands
- Curl handle up towards your shoulders
- Lower down until arms are extended

Single arm cable bicep curls

- Start with your working arm bent at about 90 degrees 
- Extend at your elbows pulling the cable down
- Bend the elbow and control the weight back to starting position
- Complete desired reps then repeat on the opposite side

Cable single arm tricep extension

-Start at a kneeling position 
- From a high pulley grip handles 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

BICEPS/TRICEPS/ABS

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