Name: Playbook - Rodrigo Navarro - BICEPS/TRICEPS 🔥
Uploaded: 2022-11-30T18:35:25.353Z
Duration: 60 min
Description: BICEPS/TRICEPS 🔥

Love that we can save workouts & do them later 💪🏼🔥

Stephanie

Our gym didn’t have TRX straps so we modified our workouts, still got that burrrnnnnnn💪🏼🔥

Thankful and grateful for these workouts 🤙🏼, cada dia 🫡

Matt

Lately arms have been my favorite pump because I love to go back-and-forth from bicep then to tricep giving our muscles time to recover before we target them again. 

Which one is your favorite in this workout? 🤔

- Start with dumbbells in both hands in a neutral grip.
- Curl dumbbell up towards shoulder
- Lower until arm is fully extended

Dumbbell preacher curls (hammer grip)

- 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

-Take a seat with a barbell in your hand (E-Z bar is more comfortable on the grip)
- While holding onto the bar, rest weight on your thighs
-Slowly bring barbell up using your biceps and curl up towards your shoulders

Seated barbell curls

-Grab handles and push them down until you’re in a seated position 
- Keep elbows tucked in
-Push handles down towards hips 
-Slowly bring back the weight and squeeze your triceps 🔥

Machine tricep dips

-Grab TRX handles
-Palms facing up
-Lean your body back (use the trx to hold yourself up)
-Fully extend arms
-Contract your bicep and bring your bodyweight up

*NOTE IF THIS EXERCISE IS DIFFICULT, YOU CAN MODIFY IT BY LEANING BACK LESS.  TRY MORE OF A UPRIGHT POSITION UNTIL YOU FIND YOUR SWEET SPOT 👌🏻

TRX Bicep Curls

-Grab TRX handles
-Palms facing down
-Try to get into a parallel position with your back
-Bend your elbows
- Extend your elbows until your feel the squeeze on your tricep 🔥

*NOTE IF THIS EXERCISE IS TOO DIFFICULT YOU CAN EITHER ⬇️

1️⃣ Perform a standard skullcrusher using a barbell (my gym was too busy at the time)

Or 

2️⃣ Just like the bicep curl, you can lean your body more upright until it feels a bit easier. Find your sweet spot and feel the 🔥

BICEPS/TRICEPS 🔥

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