Name: Playbook - Shailey and Sammy Collier - 60 minute BICEPS/ABS
Uploaded: 2022-02-08T20:44:11.968Z
Duration: 60 min
Description: 60 minute BICEPS/ABS

High intensity Bicep and Abs with emphasis on muscle separation.💪🏾

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

- With chest supported on a 45 degree bench
- Curl bar towards shoulders using a close grip
- Pause at the top then lower under control

EZ bar spider curls close grip.increasing weight each set

- With chest supported on a 45 degree bench
- Curl bar towards shoulders using a close grip
- Pause at the top then lower under control halfway down, then return back up.  
- both movements equal one x rep

Preacher bar spider curls close grip/x reps

Spider curl dropset

- Standing and gripping barbell just outside shoulder width 
- Keeping your back and arms straight
- Roll barbell out in front of you
- Engaging your core roll the barbell back towards your knees

Standing Barbell ab rollout

- Hanging from the bar, keeping your legs extended 
- Raise up while keeping your core tight to form an “L” with your body
- Lower legs back down
- Avoid swinging

Hanging leg raises

Hanging Ab superset

- Hold bar with an underhand grip
- Curl bar towards your shoulders
- Lower back down and repeat

Seated Straight bar cable curls. Increasing weight each set

- Place the back of your arms on your inner thighs
- Arms start extended holding the dumbbells off the floor
- Slowly curl the dumbbells up pausing at the top squeezing your bicep
- Slowly lower back to the starting position

Dumbbell double concentration curls.increasing weight each set

Seated Curl/concentration curl superset

- Hold bar with a narrow grip
- Curl arms towards your shoulder
- 7 reps lower half
- 7 reps full range 
- 7 reps upper half
- all 21 reps equals 1 set

Preacher curl 21’s narrow grip

- begin with a tradition grip curl/palm facing up 
- then transition into a neutral/hammer grip curl
- finishing off with a reverse grip curl/palm facing down
- all 4 movements executed consecutively, equals 1 rep
- both arms executed consecutively, equals one set

Db Curl giant set. Increasing weight each set

60 minute BICEPS/ABS

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

60 minute BICEPS/ABS

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