Name: Playbook - Shailey and Sammy Collier - 60 minute BICEP
Uploaded: 2022-07-14T03:24:33.166Z
Duration: 60 min
Description: 60 minute BICEP

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

- Support your chest into an incline bench
- Curl the EZ-bar up toward your shoulders keeping your elbows pointed toward the floor
- Lower the bar into a deep stretch in your biceps

EZ-bar spider curls increasing weight each set

- Support your chest into an incline bench
- Curl the EZ-bar up toward your shoulders keeping your elbows pointed toward the floor
- Lower the bar halfway and then raise back up
- Lower back to starting position allowing a deep stretch in your biceps

EZ-bar spider curls x rep dropset

Barbell spider curl/x rep dropset

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

- Hold the dumbbells with your palms facing up
- Curl the dumbbells up engaging your bicep 
- Lower one arm with a controlled motion, while holding the other in the upward position.
- Repeat on the opposite side
- each arm executed consecutively equals one rep

dumbbell curls static reps. Increasing weight each set

- Keep your shoulders rolled back and your core tight
- Keep your wrists straight

Dumbbell reverse curl’s superset

Db curl static reps/db reverse curl superset

- Begin with the calves set at head height
- Grip handle with your palms up, arm out stretched
- Bend at the elbow curling the handle in toward your head and shoulders
- Slowly extend back to starting position
- Execute specified reps on one arm then alternate to the other. Reps executed on both arms equals one set/round

Overhead cable curls increasing weight each set

60 minute BICEP

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Jeffrey

60 minute TRICEPS/GLUTES/HAMSTRINGS

60 minute TRICEPS

60 minute HAMSTRING/GLUTES

120 minute CHEST

60 minute QUADS

60 minute CHEST

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

60 minute BICEP

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