Name: Playbook - Shailey and Sammy Collier - W4/D1 Biceps & Triceps
Uploaded: 2022-04-25T00:37:02.056Z
Duration: 45 min
Description: W4/D1 Biceps & Triceps

Biceps and triceps:

Superset:
- Straight bar cable curl 4 X 8-12 reps (increasing weight)
- Overhead extensions until failure

Superset:
- Rope press down 4 x 8-12 reps (increasing weight)
- Rope hammer curls until failure

- Barbell skull crusher 21's 3 x 21

Superset:
- Barbell Spider curl 4 x 8-12 reps (increasing weight)
- Seated dumbbell curls until Failure

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

Straight bar cable bicep curls

- 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

Superset

- Spread rope apart at the bottom for a deeper contraction

Rope press down

- Squeeze your biceps at the top
- Keep your core tight

Rope hammer curl

- As you raise the bar make sure your elbows don't come forward
- Engage your triceps as you go up
- 7 reps upper half, 7 reps full range, 7 reps lower half. All 21 reps executed back to back equals 1 set.

Lying barbell skull crusher 21’s

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

Barbell spider curl

- Sit on a bench with a dumbbell in each hand 
- Curl the dumbbells up
- Lower them back to the starting position

Seated DB curls

W4/D1 Biceps & Triceps

Lance

Bernard

W1/D1 Back & Biceps

W1/D2 Chest & Triceps

W1/D3 Legs

LoRay Conner

W1/D4 Shoulders & Abs

Great videos with good form and technique.

W2/D1 Back & Biceps

W2/D2 Chest & Triceps

W2/D3 Legs

Simple, easy to follow directions. Until I know what I'm doing, this is what I need

It would be helpful if the description provided on the start page is also included in the demonstration tracking page

W4/D1 Biceps & Triceps

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