Name: Playbook - Shailey and Sammy Collier - 45 minutes CABLE BICEP/TRICEP
Uploaded: 2022-02-21T20:19:14.663Z
Duration: 45 min
Description: 45 minutes CABLE BICEP/TRICEP

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

- Begin with rope in both hands and elbows bent 90 degrees
- Extend elbows and engage triceps

Cable rope triceps extension. Increasing weight each set

- Begin with your back to the to cable and hands overhead, elbows close to temples and bent to 90 degrees
- Pull the rope forward until your elbows are straight
- Slowly bend your elbows returning to starting position

Cable rope overhead tricep extension - high pulley superset

Tricep extension/overhead extension superset

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 rope with your palms facing each other - Keep your core engaged
- Engage your biceps as you curl up
- Pause at the top and lower slowly

Cable rope hammer curls. Increasing weight each set

- Begin with a neutral grip and Curl upward
- Lower halfway, then curl Upward, then return to bottom beginning position
- Keep your core tight

Standing rope curl/x rep dropset

Rope curl/x rep dropset

- Bend at the hips with back flat and elbow bent 90 degrees
- Keep arm at your side then extend arm back until parallel with your body

Cable triceps kickback/reverse grip. Increasing weight

- Begin with bar overhand grip in your hands
- Curl bar up towards your shoulders
- Lower down until arms are extended

Cable bicep curls. Increasing weight each set

- Grip handles with your palms up, arms out to a T
- Bend at the elbows curling the handles in toward your head and shoulders
- Slowly extend back to starting position
- Both arms executed consecutively equals one rep

Dual cable curls/static reps. Increasing weight each set

- Begin with your back to the to cable and hands over head, hands close together and elbows bent 90 degrees
- Press bar so that elbows are straight, slowly return to start

Cable. overhead triceps extensions/close grip. Superset

Cable curl static reps/overhead Tricep extension superset

45 minutes CABLE BICEP/TRICEP

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 minutes CABLE BICEP/TRICEP

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