Name: Playbook - Shailey and Sammy Collier - 60 minute UPPER BICEPS
Uploaded: 2022-02-08T20:44:11.915Z
Duration: 60 min
Description: 60 minute UPPER BICEPS

Insane pump session with moments and techniques specifically geared toward bicep peak growth.

Both movements done consecutively within specified rep range, with no rest in between, equals 1 set/round

- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up and across the torso, engaging your bicep as you curl.
- Each arm done once equals 1 rep

DB cross body hammer curl. Increasing weight each set

- Sit on a bench with a dumbbell in each hand 
- Curl the dumbbells up with a hammer curl, then returning to starting position. Moving directly into a traditional curl.
- Each arm done once equals one rep

Seated DB hammer curls alternating traditional curls

Superset

- 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

- Keep your elbows close to your body
- holding the bar with a close grip, Curl up towards your shoulders
- Engage your biceps as you curl
- Return to the initial position with a controlled movement

EZ bar bicep curls/ close grip

- set the cable at head level
- stand far enough away to allow full stretch of the arm
- keeping your elbow high, pull in towards your head and curl engaging the biceps

Overhead cable curl/ single arm. Increasing weight each set

- set the cable at head height 
- standing far enough away to allow full arm stretch, keeping your elbows high, pull towards your head engaging the biceps
- one full range rep, followed by one half range partial rep, equals one X REP

Overhead cable curl/ single arm x reps

- bent over at a 90 degree angle
- Arm starts extended holding the kettlebell 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

Concentration kettlebell curl. Increasing weight each set

60 minute UPPER BICEPS

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

Juan

45 minute SHOULDERS

60 minute BACK

45 minute REAR DELTS

60 minute UPPER CHEST

90 minute SHOULDERS

90 minute QUADS

45 minute CHEST

90 minute GLUTES/HAMSTRINGS/BICEPS

90 minute LOWER BACK

Looking forward to next weeks sessions💯

Shailey

90 minute TRICEPS

60 minute SIDE/REAR DELTS

Looking forward to more upper and lower body pump sessions! Let’s get this work💯

60 minute TRICEPS/CALVES

60 minute Glutes/Hamstring

90 minute GLUTE/CHEST

90 minute CHEST DENSITY

45 minutes CABLE BICEP/TRICEP

45 minute CABLE SHOULDERS

120 minute BACK

90 minute CHEST/CALVES

60 minute BICEPS/ABS

90 minute HAMSTRINGS/GLUTES

Shakeen

90 minute HAMSTRINGS/BICEPS

90 minute SHOULDERS/QUADS

90 minute GLUTES/TRICEPS

45 minute QUADS/GLUTES/HAMSTRINGS

45 minutes TRICEP PUMP

90 minute UPPER BACK

Woooo that kicked my butt! Loving the workouts so far!

60 minute UPPER BICEPS

More workouts from Shailey and Sammy Collier