Name: Playbook - Shailey and Sammy Collier - 45 minute BICEPS
Uploaded: 2022-02-18T07:21:20.144Z
Duration: 45 min
Description: 45 minute BICEPS

Quick 45 session targeting all heads of the bicep. Minimal rest time, MAJOR PUMP

Execute reps on first exercise, then immediately decrease the weight and continue specified reps on second exercise. Both movements executed consecutively with no rest in between, equals one dropset/round

- Hold the dumbbells with your palms facing away from you
- Curl the dumbbell up engaging your bicep 
- Lower with a controlled motion
- Repeat on the opposite side, both arms executed consecutively equals one rep

Alternating dumbbell curls. Increasing weight each set

- Begin holding both the dumbbells in the upward position 
- Lower one arm with a controlled motion, while holding the other in place, then curl back upward
- Repeat on the opposite side
- Both arms executed consecutively, equals one rep

Alternating dumbbell curls/static reps superset

Dumbbell Curl/static reps dropset

Both movements executed consecutively with no rest in between, equals one superset/round

- Place the back of your arm on your inner thigh
- Arm starts extended holding the dumbbell off the floor
- Slowly curl the weight up pause at the top squeezing your bicep
- Slowly lower weight back to the starting position
- Do all reps on one arm before switching
- specified Reps executed on each arm consecutively, equals one set

Concentration curl. Increasing weight each set

- Start with your arm fully extended
- As you curl the cable in squeeze your bicep
- Return to full extension with a slow and controlled movement

cable concentration curl on bench. Superset.

Dumbbell Concentration Curl/Cable Concentration Curl

- As you curl up engage your biceps
- Lower with a slow controlled movement

Machine preacher curl. Increasing weight each set

- As you curl up engage your biceps
- Lower with a slow controlled movement, but only half way down, then curl back up
- Follow that with a full range rep, both reps executed convectively equals one x rep

Machine preacher curl/x reps dropset

Machine Preacher curl/x reps dropset

45 minute BICEPS

Jeffrey

60 minute TRICEPS/GLUTES/HAMSTRINGS

60 minute TRICEPS

60 minute HAMSTRING/GLUTES

120 minute CHEST

60 minute QUADS

60 minute BICEP

60 minute CHEST

Pretty good shoulder 🔥 
👊🏻🔥👊🏻🔥
Will definitely feel the 🔥 tomorrow

45 minute BICEPS

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