Name: Playbook - Shailey and Sammy Collier - W2/D4 Biceps & Triceps
Uploaded: 2021-12-29T03:14:14.484Z
Duration: 45 min
Description: W2/D4 Biceps & Triceps

BICEPS/TRICEPS:

SINGLE-ARM DB PREACHER CURL: (3 second negatives each rep)
- 1 warm-up set 15 reps arm
- 3 working sets increasing weight each set 6-10 reps 
**drop set each set 1x to failure, minimum of 5 reps**

BARBELL REVERSE CURL: 
- 2 sets increasing weight each set 6-12 reps 
- 2 HEAVY sets 5-8 reps
**drop set each set with x reps, minimum 5 reps**

HANDLE PRESS DOWN (both arms simultaneously):
- 2 sets increasing weight each 8-12 reps 
- 2 sets HEAVY 5-8 reps
**super set each set with reverse handle pull down to failure, minimum 5 reps**

WEIGHTED BENCH DIPS:
- 3 sets increasing weight each 6-12 reps
**super set each set with DB kickbacks, both arms simultaneously, minimum 6 reps**

INCLINE DB CURL:
- 4 sets increasing weight each set reps to failure 
**no more than 60 seconds rest in between sets**

BARBELL GIANT SET:
- 3 sets using the same weight transitioning into each movement (each movement executed back to back with no rest in between equals 1 set.)
- Barbell Skull Crusher 7 reps
- Close grip barbell pullover 7 reps
- Close grip press 7 reps

- Start with dumbbell in one hand and arm extended over incline bench
- Curl dumbbell up towards shoulder
- Lower until arm almost fully extended

Single arm DB preacher curls

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

Barbell reverse bicep curls

- With a barbell in your hands and your palms facing down
- Curl bar toward shoulders
- Half rep followed by a full rep equals 1 rep.

Barbell reverse bicep curl x reps

Barbell reverse curl dropset

- 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

Cable straight bar tricep pulldown/reverse grip

Tricep extension dropset

- Place your hands on the front edge of the bench just outside hips
- Place weight directly on weight
- 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

Weighted Bench dips

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

DB tricep kickbacks

Dips superset

- From an incline position 
- Curl dumbbells up towards your shoulders 
- Keep elbows pointed to the floor
- Lower slowly back to starting position

DB incline curls

- 7 tricep skull crusher
- 7 tricep pullover 
- 7 close grip press
-all movements executed consecutively equal 1 set

W2/D4 Biceps & Triceps

More workouts from Shailey and Sammy Collier