Name: Playbook - Shailey and Sammy Collier - 60 minutes TRICEPS/ABS
Uploaded: 2022-02-08T20:44:11.946Z
Duration: 60 min
Description: 60 minutes TRICEPS/ABS

Targeting each head of the tricep, with failure techniques. While incorporating abdominal work to keep overall rest time down

- Start with your arms at about 90 degrees 
- Extend at your elbows bringing the rope down
- Spread rope apart at the bottom for a deeper contraction at the triceps 
- Bend the elbows and control weight back to starting position

Rope tricep extension/single arm. Increasing weight each set

- With head positioned at a decline 
- Hold weight up above torso and curl your body up
- Come down with a controlled movement

Weighted decline crunch/ arms extended

Both movements executed back to back consecutively with no rest in between, equals one superset.

Rope tricep extension Increasing weight each set

- Place your hands on the front edge of the bench just outside hips
- Move forward off the bench with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back 
- Extend your arms engaging your triceps back to starting position

Bench dips/ bodyweight

Superset

- Keep your arms (shoulder to elbow) perpendicular to the floor
- Get a good stretch and extend all the way up Pressing through the tricep

Standing db overhead extension. Increasing Weight each set

- Hinge forward keeping a bend at your knee
- Holding dumbbells in hand and arms bent to 90 degrees at your side
- Extend your arm engaging your tricep
- Lower back to starting position

Dumbbell tricep kickbacks/ single arm

60 minutes TRICEPS/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

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!

Jamie Maurer

90 minute GLUTE/HAMSTRINGS

90 minutes HEAVY BICEPS/LIGHT LEGS

60 minute UPPER BICEPS

45 minute BACK DEFINITION

60 minutes TRICEPS/ABS

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