Name: Playbook - Rodrigo Navarro - BICEPS/TRICEPS
Uploaded: 2022-09-07T19:47:12.692Z
Duration: 60 min
Description: BICEPS/TRICEPS

GREAT ARM DAY FOR SIZE IN THIS ONE 🎯. I hit this workout with my partner Jose and it was a nice and steady arm day. Focused a lot on time under tension and full stretch and squeeze on the bicep and triceps. let me know if you guys like this one 😁💪🏼

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

*DROPSET 12 REPS ON LAST ROUND 🔥

Machine preacher curl

- Engage triceps as you extend your arms
- Keep core tight

* this is a rare piece of equipment so if you have this NICE! ✅ If not, you can substitute this with overhead dumbbell extension/overhead cable rope extension/barbell skull crushers. Either one of these workouts is a great substitute for this workout.

Overhead tricep extension

- Support your chest against an incline bench
- Curl the dumbbells up toward your shoulders keeping your elbows pointed toward the floor
- Lower the dumbbells into a deep stretch in your biceps

* Drop set 12 reps on the last round

Dumbbell spider curls

-Grab handles with elbows tucked
- Start from chest level, end at hip level
-Squeeze Triceps at the bottom

*Straight bar extension works just fine ✅ If you don’t have dual cables

Dual Cable Tricep Extension

-Grip cable with your palms facing out wide 
-Chest up, head up
-Pull cable up towards your shoulders 
-Slowly lower your hands down back to your hips

Wide grip cable bicep curls

- Start with your arms at about 90 degrees 
- Extend at your elbows bringing the rope down
- Spread rope apart at the bottom for a deeper contraction at the triceps 
- Bend the elbows and control weight back to starting position

Rope tricep extension

4 ROUNDS ‼️

Cable Crunches: 15 reps
V Sit Ups: 15 reps
Planks: 30-45 seconds

*REST FOR 1 MINUTE

- 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

Kneeling Cable crunches

- Lay on your back with your hands overhead to grip medicine ball
- Raise your legs off the until they are straight up 
- Lower them back towards the ground then repeat

V Sit Ups

- Elbows under shoulders and hands out front
- Keep entire body tight as you hold position for time

BICEPS/TRICEPS

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