Name: Playbook - Sami Bossert - Biceps & Triceps - Gym [25 minutes]
Uploaded: 2023-03-01T18:04:10.510Z
Duration: 25 min
Description: Biceps & Triceps - Gym [25 minutes]

Amanda

Quick upper burn 💪🏽🔥🔥🔥
Loved it 😍 Next time I'll take heavier dumbbell 🔥

Sarah

Quick upper body done ✅💪🏼💪🏼💪🏼

Marilyn Valdivia

Stacie

Kimberlee

Good form and no breaks is the way to go with this one 😅

Jacque

Great upper body workout! Can’t wait for more content to come 🙌

Samantha

So challenging and different! 🔥 feeling strong 💪🏻

Sara Thompson

Paxton

EQUIPMENT: 

- Dumbbells 
- Seat / Chair 


This workout can be done at the gym or at home!! This workout is more of a “tighten and tone” workout based on the circuits and high rep range and in GIANT SET CIRCUIT form. 

** HOWEVER, if you want to really build up STRENGTH here’s what to do: 

- Drop reps down to 8-12 reps each set 
- Increase your weight to make the final reps of each set really difficult (but still manageable)
- Add in longer rests periods than recommended in this workout 

FOR EXAMPLE: I personally would stick to 15-25 lb dumbbells for these moves. Tightening and toning I’d stick to 10-20lbs.

3 slightly different moves all completed back to back (NO BREAKS)

- Thumbs facing upward and palms facing inward, hold onto dumbbells at your side (you can be seated OR standing) 
- Starting point is your arms resting straight down at your sides 
- Keep neck long and shoulders down
- Squeeze your biceps (front of your upper arms) and bring dumbbell up HALF WAY then lower back down to starting position

Lower Half Hammer Curl

- Thumbs facing upward and palms facing inward, hold onto dumbbells at waist level (elbows bent 90 degrees)
- Keep neck long and shoulders down 
- Pull dumbbells up toward shoulders and lower back down to where your elbows are 90 degrees 

They’ll be shorter reps but it’s meant to be this way for the circuit

Upper Half Hammer Curl

- You see how hard these final 7 reps are if you’re doing them correctly AND with appropriate weight. Start with lighter weight and test out completing all 21 reps of this circuit !

Full Range Hammer Curl

Bicep 21s

- Come into plank with hands on bench 
- Pull the navel to spine as you lower into a pushup position 
- Keep elbows in by the side body and shoulder pressed down

Incline tricep push up

- In a seated position hold dumbbell in both hands
- Bend at the elbow to 90 degrees and dumbbells behind the head
- Straighten elbows to raise the dumbbell up

Seated Overhead Tricep Extension

- Sit on bench 
- Hold weight in one hand and rest elbow on knee to start 
- Lower weight towards the ground and curl up (keeping elbow close to knee for support) 
- Squeeze bicep at the top for a moment

Concentration curl (hammer grip)

- Reach arm with weight overhead 
- Bend at elbow and bring weight down so it frames your face (palm faces away from you) 
- Stabilize at the elbow as you bring weight back up  
- Feel free to support working arm with opposite arm

Seated single arm tricep extension

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Exactly what I needed.  The perfect combination of workouts.

Britney Lumley

Had to switch up today. Needed free weights instead of gym equipment 🙈🙈

Priscilla Velazquez

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Great upper bod workout. Not too difficult for someone like me who hasn’t been to the gym in a while. Nice pace and variation of exercises.

Jennifer

This workout was a great intro to some machines at the gym that I wasn't confident enough to use before 😳😅

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Holy arms! I’ve never done so many bicep variations. Loved it with the video plus the description… extra thank you for someone who is new at cable machines!!

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Michelle

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My arms were burning after the first set!!

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First workout and this was a blast! My triceps are dead

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I love to have this workout rotated between cardio, upper body strength, and ended with core. Felt like a great balance

Jessica Hauptmann

That was such a good workout!! I loved the bosu ball combos. 💪🏼

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Angela

Excellent workout for those of us who love upper body days!!

Reagan

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Going to be sore tomorrow! This one really got my back burning!

First workout with the app and I’m a fan. I like that it is guided but I can push how fast I go.

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