Name: Playbook - Sculpted by Brandt - Shoulder, Bi, Tri
Uploaded: 2022-03-16T17:32:25.648Z
Duration: 30 min
Description: Shoulder, Bi, Tri

Everyone needs an arm day! 
Add this little gem to rock those arms!

A. Db SA OHP
Find your starting weight with your weaker arm. Start with that arm as well. This will help ganache your arms out. 

B. Tricep Triple Threat
Choose a load that you can handle for 12-15reps. Start with this load, then see if you can get all 30 reps completed. 

C. Bicep Double Trouble 
Choose a load that is heavy but you have solid technique

Tempo = 3 seconds lowering 
SA = Single Arm
OHP = Over Head Press
Supported = Hold and brace with opposite arm. 
*Keep shoulders and torso level

Rest = 60seconds after the second arm
*Find your starting weight with your weaker arm. Weaker arm starts first.

SA Db Supported OHP

10 Reps Db Lying Tricep Extensions @ 3010 tempo
10 Reps Db Lying Cheat Extensions @ 30X0
10 Reps Db Close Grip Press @ 2121

Db Tricep Triple Threat

8 Db Supinated Curls @ 3011
4-8 NROM Bicep Lowering @ 3sec down

NROM = Negative Rang Of Motion
No lifting, jump the Dumbbells up into top position and then lower then for 3seconds. 

*NOTE
On the NROM the rep range will change due to fatigue. Shoot for 4-8 reps with full lowering control. Technique is everything here if you want the biceps to get strong.

Shoulder, Bi, Tri

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