Name: Playbook - Sami Bossert - Biceps & Triceps - Gym [25 minutes]
Uploaded: 2023-03-01T18:04:10.787Z
Duration: 25 min
Description: Biceps & Triceps - Gym [25 minutes]

Paula

Rebecca

Robin Musilli

Amanda

Jennifer

Halee

Skye Beasley

Kimberlee

Soo good!!!  Quick but very VERY affective.

Summer

Great quick workout! Love the 30 min options for my busy mornings

Richaela

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

Holy Arms Quadset

Biceps & Triceps - Gym [25 minutes]

I’m always looking for quick workouts now that I’m a mom of two. We have a cable machine at my work and some free weights both there and at home. I also have your resistance bands set. I’d love to see more variation of workouts I could do with those items in 30 mins or less. Love your workouts and Ptula brand! Also love your videos and your sweet family. ❤️

Beth

Back - Gym [30 minutes]

Great workout! A bit challenging but great!

Samantha

Always challenging no matter the minutes or format !

Bands - at home (30 minutes)

Love these workouts! Quick, feel the burn, and no excuse when crunched for time for me

Ivette Subock

Biceps & Triceps - Cable - Gym [30 minutes]

Christine

Great quick full body! love the modifications!

Allison

Definitely made me work up a sweat on my lunch!  The pike and reverse dip were a bit awkward and not able to do them with my shoulders.

Kayla

Bodyweight - Home (30 minutes)

Pilar

Wohoo! I pared this workout with another under 30 workout and It feels so good! 🙌

Cables - at gym (30 minutes)

The sweat was reaaaal 💦💦💦👌🏽 Felt amazing after this quick workout 🤗

Sarah

Thank you for this great workout that doesn’t have burpees, push-ups or bulgarian lounges 😋🤩🤩🤩

Marcela

Dumbbells- Full body (30 minutes)

Sweaty! A good one for when your short on time 👏🏼

Haylie H

Tammy

Full Body - Dumbbells [30 minutes]

I love these 30-mins workouts! Please add more whenever you can 🤩🤩😍

Maryann

Great quick workout! Sweat ahead in 25m!!

Full Body - Home OR Gym [30 minutes]

Made this into a TABATA style workout 40sec on/ 20 sec rest for 4 rounds. Nice 16min workout  to fit my schedule today 😮‍💨 🙌

Christina

Full Body with Dumbbells - Intermediate [30 minutes]

Good one, couldn’t set up the donkey kick so I subbed them for another move!

Leah

Joleana 

Do not sleep on this workout wow short but you will feel it.! Sammy you never fail me 🔥👍🏼😍

Joss

Glutes - Landmine Set Up [30 minutes]

Sami! I’m burnin…my glutes are burnin lol

The sweat 💦 is REAAAAL 🔥🔥🔥🔥🔥
Loved that quick and efficient  glutes workout 👌🏼

Wow that was short and straight to the point! I loved it!

Glutes ONLY - Gym [30 minutes]

Loved it. Added elastic bands to the last one 😍

Sarah Lucero

Perfect hotel gym workout…especially after a road trip 🔥🍑

Cassey

Glutes at home  [30 minutes]

HIIT Sweat Sesh - Bench [30 minutes]

Just what I need to bring some change into my life 
Thank you!

Tanya

Loved this one! finished in 26 minutes with minimal rests! 🥵

HIIT at Home (30 minutes)

30 minutes never felt longer! Great workout!

Pattye

You weren’t playing around with this one. I would love to see a whole section dedicated to HIIT & LIIT.

Tynetta Naytah

Wowsers 🥵 can’t think of a better way to get off the cardio machine for once! 🔥👏🏻

Paxton

HIIT at Home - No Impact, No Equipment [30 minutes]

This was a great work out- even modified the bench plank and included a push up with each one and did it for a minute! Sweat in 23 minutes Yess!!!

Great intensity but easy on the knees. I will be coming back to this one!

Dezi Lauderdale

LIIT Sweat Sesh - Bench [30 minutes]

Landmine set up - at gym (30 minutes)

Great sweaty burn! Love lifting heavy on this one!

Love this quick, effective leg/glue workout!

Legs with Dumbbells [30 minutes]

Outdoor Full Body Blast - Bodyweight Only

Definitely made that side booty burn 🔥

Jonica Mincheski

Did not realize how much my outer glute gets neglected until this! Definitely going to be a regular!

Outer Glutes & Thighs [30 minutes]

Still loving this one! Increased weights as I have went too!

Megan

Shoulder Smash - Dumbbells - Gym (30 minutes)

Wow! That felt great! I finished with two sets of assisted pull-up! Great way to get this morning starting! 🙌

Shoulders & Back - Cables - Gym [30 minutes]

Jacque

Shoulders & Triceps - Home [30 minutes]

This was a good one for a heavy shoulder day 🥵

Amber

Shoulders - Barbell & Bands [30 minutes]

🤩 great workout for the shoulders! Would love some tips for modifications for those tricep push-ups, if we’re not good at them 🤪

Biceps & Triceps - Gym [25 minutes]

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