Name: Playbook - Roshan Balaram - Bicep / Tricep - 12.06.2023
Uploaded: 2023-06-13T01:49:38.547Z
Duration: 70 min
Description: Bicep / Tricep - 12.06.2023

Cable tricep press down

- Arm extended above shoulders holding a dumbbell
- Bend at the elbow lowering the dumbbell towards your head
- Roll dumbbell back further more 
- Fully extend up contracting your tricep

Single arm dumbbell skull crusher (rolling)

Cable straight bar tricep press down (tempo)

Grab the rope and take 2 steps away from pulley. 
Upper arm should be parallel with the cable at all times. 
Perform 10 reps, then take 1 step forward. Perform 10 till failure and step forward again. Perform till failure.

Cable tricep extension (step away to in)

Dead barbell curls

Incline bench dumbbell curl (tempo)

Grab the bar and take 2 steps away from pulley. 
Upper arm should be parallel with the cable at all times. 
Perform 10 reps, then take 1 step forward. Perform till failure and step forward again. Perform till failure.

Cable bicep curl (step away to in)

Bicep / Tricep - 12.06.2023

Quads/Hamstring (13.04.2023)

Chest/Forearms (14.04.2023)

Back / Traps (15.04.2023)

Glutes/Hamstrings (16.04.2023)

Shoulder/Calves/Abs (17.04.2023)

Bicep/Tricep/Forearms (18.04.2023)

Quads/Hamstrings (20.04.2023)

Chest/Forearms (21.04.2023)

Back/Traps (22.04.2023)

Glutes/Hamstrings/Adductor/Abductor (23.04.2023)

Shoulder/Calves (24.04.2023)

Bicep/Tricep (25.04.2023)

Quads / Hamstring (27.04.2023)

Chest/Forearms (28.04.2023)

Back / Traps (29.04.2023)

Glutes/Hamstring (30.04.2023)

Shoulder/Calves/Abs (01.05.2023)

Bicep/Tricep (02.05.2023)

Quads / Hamstring (04.05.2023)

Chest / Forearm (05.05.2023)

Back / Traps (06.05.2023)

Glutes / Hamstrings (07.05.2023)

Shoulder (08.05.2023)

Bicep/Tricep (09.05.2023)

Quads/Hamstrings (11.05.2023)

Chest / Abs (12.05.2023)

Back / Calves (13.05.2023)

Glutes / Hamstrings (14.05.2023)

Shoulder (15.05.2023)

Bicep / Tricep (16.05.2023)

Quads / Hamstrings (18.05.2023)

Chest / Rear Delt / Forearm (19.05.2023)

Back/Calves (20.05.2023)

Glutes/Hamstring (22.05.2023)

Shoulder (23.05.2023)

Bicep/Tricep/Abs - 24.05.2023

Quads / Hamstring / Adductors / Abductors - 26.05.2023

Chest - 27.05.2023

Back/ Traps - 28.05.2023

Glutes / Hamstrings - 03.06.2023

Shoulders / Calves - 04.06.2023

Bicep / Tricep - 05.06.2023

Quads / Hamstring - 06.06.2023

Chest - 07.06.2023

Back - 08.06.2023

Glutes / Hamstring - 10.06.2023

Shoulder / Calves - 11.06.2023

Bicep / Tricep - 12.06.2023

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