Name: Playbook - Shailey and Sammy Collier - 90 minute HAMSTRINGS/BICEPS
Uploaded: 2022-02-08T20:44:11.926Z
Duration: 90 min
Description: 90 minute HAMSTRINGS/BICEPS

High Intensity! One of the best upper/lower body pumps I’ve had in a minute 💧

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

- Bring your heels towards your glutes
- Lower with a slow controlled motion
- Focus on engaging your hamstrings

Lying hamstring leg curls. Increasing weight each set

- Bring your heels towards your glutes, alternating each leg 
- Lower with a slow controlled motion
- Focus on engaging your hamstrings

Lying hamstring leg curls/ alternating

Lying hamstring curl superset

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

- Hold the dumbbells with your palms facing away from you
- Curl the dumbbell up engaging your bicep 
- Lower with a controlled motion
- Repeat on the opposite side
- both arms executed once equals one rep

Alternating dumbbell curls. Increasing weight each set

- Begin with a dumbbell in both hands
- Curl dumbbells towards your shoulders 
- Slowly lower one arm, while holding the other in top position. 
- Alternate arms, both arms executed once equals one static rep

DB bicep curls/ static reps

Db curl superset

- Begin by standing both feet on an elevated surface 
- Step one foot behind you and lower down until your back knee touches the ground
- Press through the front foots heel to stand back up
- Alternate legs, both legs executed consecutively, equals one rep

Deficit reverse lunge/alternating. Increasing weight each set

- With a barbell in your hands and your palms facing up
- Curl bar toward shoulders
- Lower back down slow and controlled

Barbell bicep curls.

Deficit reverse lunge/curl superset

- Begin with dumbbells in each hand and feet hip width standing on a platform
- Press hips back and lower dumbbells down as far as possible, preferably below feet
- Lift back up to standing and press hips forward

Deficit Dumbbell RDL. Increasing weight each set

- Place the back of your arm on your inner thigh
- Arm starts extended holding the dumbbell 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. Both arms executed consecutively equals one set

Dumbbell Concentration curl. Increasing weight each set

Deficit db rdl/concentration curl superset

90 minute HAMSTRINGS/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 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!

90 minute HAMSTRINGS/BICEPS

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