Name: Playbook - Shailey and Sammy Collier - 60 minute TRICEPS/GLUTES/HAMSTRINGS
Uploaded: 2022-09-22T19:23:10.141Z
Duration: 60 min
Description: 60 minute TRICEPS/GLUTES/HAMSTRINGS

Jeffrey

High intensity upper and lower body pump that will have you dripping 💦

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

- Stand tall, abs engaged and upper arms locked at your sides
- Press the bar down until your elbows are straight
- Bend the elbows to return to the starting position

Cable straight bar tricep pushdown. Increasing weight each set

- Stand tall, abs engaged and upper arms locked at your sides
- Press the bar down until your elbows are straight
- Bend the elbows halfway up then press back down 
- Allow the bar to slowly return to starting position. Both full range and half range rep, equals one x rep.

Cable straight bar tricep pushdown/x reps dropset

Tricep press down/ x rep dropset

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

-Keep a slight bend at the front knee
- Come straight down until your reach shin height 
- Pull back up

Dumbbell bulgarian split squat. Increasing weight each set

Bodyweight bulgarian split squat superset

Db Bulgarian split squat/bodyweight superset

- Stand tall, abs engaged and upper arms locked at your sides
- Pull the bar down until your elbows are straight
- Bend the elbows to return to the starting position

Cable reverse grip tricep pull down interesting Weight each set

Cable reverse grip tricep pull down. Dropset

Cable reverse grip tricep extension / dropset

- Start with the barbell on your upper back
- Step back with the first foot and lower down until knees are 90 degrees
- Repeat on the opposite side

Barbell reverse lunges. Increasing weight each set

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

Cable rope triceps extensions. Increasing weight each set

- Keep your core tight
- Spread the rope apart at the top of the movement

Overhead rope tricep extensions. Superset

Rope tricep extension/overhead extension superset

60 minute TRICEPS/GLUTES/HAMSTRINGS

45 minute BICEPS

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 TRICEPS/GLUTES/HAMSTRINGS

Community

More workouts from Shailey and Sammy Collier