Name: Playbook - Shailey and Sammy Collier - 90 minute TRICEP DENSITY/DETAIL, LIGHT CALVES
Uploaded: 2022-02-08T20:44:11.996Z
Duration: 90 min
Description: 90 minute TRICEP DENSITY/DETAIL, LIGHT CALVES

Heavy compounds to pre exhaust the muscle, ending with light detail work taking the muscle to failure. Light calf work to keep blood for at a high in between upper body sets

Both movements executed consecutively with no rest in between, equals 1 superset

- Keep your elbows close to your temples
- Bend at the elbows to lower dumbbell down behind your head
- Extend your arms engaging your triceps to bring the dumbbell back up

DB overhead tricep extension. Increasing weight each set

- Start with your arms at about 90 degrees and hands grasping an elevated seat or bar
- Extend your arms engaging your triceps
- slowly lower your torso keeping constant tension on the triceps

Tricep extension/ bodyweight. Reps to failure.

Tricep Superset

- Begin seated with your toes firmly on the platform, heels slightly off
- Raise your heels
- Engage your calves and squeeze at the top 
- Focus on the mind muscle connection and lower the weight slowly keeping constant tension on the calves

Seated Calf Raises, heavy to failure

Execute the first movement within specified rep range, then promptly lower the weight and continue to execute reps to failure.

- Point your elbows to the ceiling 
- Bending at the elbow lower the bar down abs behind your head
- Fully extend up contracting your triceps and slowly lower keeping constant tension on the triceps.

Incline preacher bar skull crusher/ close grip

- Point your elbows to the ceiling 
- Bending at the elbow lower the bar down abs behind your head
- press up half way and lower, followed by a full range rep Then lower.
- both reps equal one x rep

Incline preacher bar skull crushers/ close grip X reps

Tricep dropset

- Begin with cables in each hand, grasping them in a cross cross direction
- Extend elbows down, back and slightly outward, engaging triceps throughout the motion
- squeeze and flex at the peak of the motion then slowly return to starting position

Cross cable Tricep extension. Increasing weight each set

Cross cable Tricep extension

Tricep Dropset

- Keeping your arm parallel to the floor
- Fully extend your arm back engaging your tricep
- squeeze and flex at the peak of the motion
- both arms executed once back to back with no rest in between, equals 1 set/round

cable kick back/ single arm. Increasing weight each set.

90 minute TRICEP DENSITY/DETAIL, LIGHT CALVES

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!

90 minute TRICEP DENSITY/DETAIL, LIGHT CALVES

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