Name: Playbook - Shailey and Sammy Collier - W3 Biceps/Triceps
Uploaded: 2022-05-02T14:54:23.296Z
Duration: 45 min
Description: W3 Biceps/Triceps

BICEPS/TRICEPS:

SEATED CURL MACHINE(DB ALSO OPTIONAL): 
- 1 warm-up set 15 reps for each arm
- 4 working sets increasing weight each set 8-10 reps
**drop set each set 1x w, static reps to failure, minimum of 5 reps each arm**

STRAIGHT BAR CABLE PRESS DOWN: 
- 2 sets increasing weight each set 6-12 reps 
- 2 HEAVY sets 5-8 reps
**super set each set with reverse grip pull down to failure, minimum 5 reps**

CLOSE GRIP CABLE CURL:  
- 2 sets increasing weight each 8-12 reps 
- 2 sets HEAVY 5-8 reps
**super set each set with overhead curl (high cable placement while seated on the ground) to failure, minimum 5 reps**

SEATED OVERHEAD DB EXTENSION:
- 2 sets increasing weight each 8-12 reps
- 2 heavy sets 5-8 reps
**drop set each set 1x to failure, minimum 6 reps**

BARBELL SPIDER CURL:
- 4 sets increasing weight each set 8-12 reps
**super set each set with barbell drag curls to failure, minimum 5 reps**

CLOSE GRIP BENCH 21’s:
- 3 sets 
**no more than 2 minutes rest in between sets**

- Engage your bicep at the top 
- Keep your core tight

Seated machine bicep curls

- Engage your bicep at the top 
- Keep your core tight
- lower one arm while holding the other in the curled position. Alternate arms

Machine bicep curl/ static reps

Curl machine 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

- Stand tall, abs engaged and upper arms locked at your sides
- with a reverse grip pull the bar down until your elbows are straight
- Bend the elbows to return to the starting position

Cable straight bar tricep pulldown

Tricep cable superset

- Hold the bar underhand grip with both hands
- Curl bar up towards your shoulders
- Lower to starting position

Straight bar cable bicep curls

- Seated or Standing
- Hold the bar underhand grip with both hands
- keeping your elbows high, Curl back over your head 
- Return to starting position

Overhead cable bicep curls

Cable curl superset

- In a seated position hold dumbbell in each hand 
- Bend at the elbow to 90 degrees and dumbbells behind the head
- Straighten elbows to raise the dumbbells up

DB seated overhead tricep extensions

- Sink into the pad as much as possible 
- Get a good stretch in your biceps and curl all the way up

Barbell spider curl

- Keeping shoulders, hips and knees inline
- Curl the bar up, bringing your elbows back
- The bar keeps contact with the body at all times
- Lower the bar the same way

Drag curl

Barbell curl superset

- Start by lying down with hands close together on the barbell
- keeping your elbows tight to your side, Lower weight down until it taps your chest
- Extend arms straight back up
- 7 reps lower range 
- 7 reps full range 
- 7 reps upper range

Close grip bench press 21’s

W3 Biceps/Triceps

Good. Restarting the program because I didn’t finish first time. Need to work up to full rep quantity but felt so good

Stephanie Joseph

Felt great to be back in the gym. Felt extremely weak 😂😂 but still enjoyed it massively.

This was a hard work out its was challenging and really made me push myself, tears were shed but i am proud because i was able to at least get all the sets done. Go me. 😁

Liana

W1/D1 W1/Shoulders & Chest

Oh my god am I weak!! Haha I did train yesterday, I did a 15k ride so this is 3/5 for me this week. Really great exercises the hit the muscle group just right. Will work on strength in the coming weeks

This i actually really enjoyed learning what my limits are and that i can go higher in weights then i thought i could!

W1/D2 W1/Biceps & Triceps

This one was harder definitely  tested my endurance!

W1/D3 W1 Back and Leg

Couldn’t do all the sets, it killed me, won’t be able to walk tomorrow - serious burn!!

W1/D4 W1 Legs and Abs

My fav so far, loved how simple it was straight forward but really affective. Loved the good morning really felt it in my glutes. Can’t wait to feel strong n lift heavier

W1/D5 W1 Legs with calves

This was a good work out almost did not go do it but my son pushed me to go. The workout i like arm days gotta get rid of the bat wings 😅

W2/D1 Back & Biceps

You can’t, it was just less preferable for me haha I will enjoy more as I get stronger.

W3 Biceps/Triceps

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