Name: Playbook - Simply Mander - Bicep + tricep circuits
Uploaded: 2024-04-28T21:30:06.228Z
Duration: 45 min
Description: Bicep + tricep circuits

Alicia

Melody

Brigitte

Tanya

Biceps BURNING, triceps SCORCHED! Loved it!

Gia Gaudio

Lindsay Odoniel

Can barely lift my phone to write a review 🔥🔥

Jess

Circuit A - 4 rounds 
10 alternating crossbody hammer curls 
10 overhead tricep extensions 

Circuit B - 3 rounds 
12 hammer curls 
9 tricep push-ups 
6 renegade rows (6 each side) 

Circuit C - 4 rounds
15 bent over tricep kickback 
15 bicep curl with twist

4 rounds 
10 alternating crossbody hammer curls 
10 overhead tricep extensions

- begin standing feet shoulder width apart
- holding the dumbbells at your side, cross your right arm over to meet your left shoulder with the top of the db head
- squeeze your bicep at the top
- repeat with the opposite side

Alternating crossbody bicep curl

- 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

Dumbbell overhead tricep extension

Circuit A

3 rounds 
12 hammer curls 
9 tricep push-ups 
6 renegade rows (6 each side)

- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your bicep as you curl

Dumbbell hammer curl

- From a high plank position, hands under your chest with your thumbs pointing eachother about 1cm apart  
- Bending at the elbows, lower your chest towards the floor 
- Elbows should be going back towards your feet and staying close to your body 
- Extend your arms to come back up

Tricep push up

- Pull the dumbbell up keeping your elbow close to your body
- Engage your lat as you pull
- Keep your hips squared

Dumbbell renegade rows

Circuit B

4 rounds
15 bent over tricep kickback 
15 bicep curl with twist

- 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

Dumbbell tricep kickbacks

- Hold the dumbbells with your palms facing your sides
- Curl the dumbbells up engaging your biceps while rotating your palms away from your body
- Lower with a controlled motion

Dumbbell bicep curls with rotation

Circuit C

Bicep + tricep circuits

That one seems easy at first glance but my cheeks are screaming by the end 👀🍑

Sydney

😩🫠 I don’t need my legs tomorrow, it’s okay.

Why was that so hard! Hhhhaa! I was so winded! 🤣

Molly

Lower body/glute focused hypertrophy

Legs are on fire. This snuck up on me ! Fire

Amanda

Kara Padilla

Lower body strength

Not gonna lie that was way harder than I thought it was gonna be! Renegade rows☠️

Kaylee

Would love a secondary option be listed for renegade rows. I modified to on my knees, but for those who aren’t sure what to do if they can’t complete!

Shelby

Back & shoulders

Impressed I was able to do all the pushups! Just the workout I needed today 👍🏻

Sarah

Meghan

Jenelle

Upper body strength

Fany

Annie Jo 

Full body strength

Definitely underestimated this workout. My arms are noodles.

Adriana

My shoulders were not prepared for this level of spice 🌶️🥵🤌🏼

Jeanna

Upper body strength circuits

Hand stand/Hand stand walk progressions

Jaime Lynn

Caroline

Shoulders are on fire, waiting for the back and chest to kick in later 💀💀

Treva

Chest & back strength

I always get what I need with these workouts!!! Thank you!

Stefani

Awesome upper body workout, love that I’m able to fit it into my work day without going to the gym 💪🏻

Arms + shoulder circuits

I’m 7 months pregnant and missing Olympic weightlifting but this was a perfect scalable workout to my needs! Definitely helping me feel strong when I can’t do my usual.

Brooke

This one was SO much fun. My legs are jello.

Katherine

Sierra Cretsinger

Thank you for making these workouts so easy to do at home! 💜

Ellie

Full body circuit strength

Brittney

Cassie

Jennifer

Upper body strength + core

Wanted something quick and easy…don’t ever underestimate Ms. Manders!! 🔥

Nena

Lower body/glute strength

Upper body circuits

Loved this one! Challenging, but not exhausting

Monica

Chrissy

Upper body chest/back circuits

Another great workout!!! I’m enjoying working out again because of this program!!!

Kaila

Loved the Gorilla Rows!! Awesome workout!!

Lifia

Didn’t think upper body could make me sweat that much. I love the combination of strength and getting the heart rate up too!

Pistol squat progressions

Victoria

Great arm shoulder/arms burner! Quick and effective! 💪🏾

Jamie

Alyssa

Carolyn

Kate Costello

Glute & hamstring strength

☠️ the planks made everything else seem easier 😆

I feel like this one’s going to hurt getting out of bed in the morning!! 🫶🏼

Allison

Core circuit

Ran out of time on the abs but a nice upper body workout! 💪🏻

a place to put what current weight we used.

Natalie La Barr

Caitlin

Soo good! The Arnold's press had my arms shaking.

Loved it! Had the weights I needed at home and was able to get it in in about 35 minutes. Got my heart rate up and a sweat going.

Anne

Ashley

Upper / Lower / Core circuits

Upper body chest & back

Dealing with some swelling and extra tightness so I went lighter than “normal” and still got in a killer leg workout

It’s like you’re trying to make us look good and be strong. 🫨🙌🏼 5 stars!!!!!

Amber

Hardest workout I’ve done in a while! Quad pump activated!

Lower Body Hypertrophy (quad & glute focus)

Glute & Hamstrings (gym/machine)

Quad focus leg day

I think I used ab muscles I didn’t know I had! 😂

High volume shoulder day & core

Shoulders & triceps

Hamstring/Glute focus (machine & DB work)

Awesome workout! Heart rate stayed up which is good for upper body 😂

Shoulders & Triceps

Sloane

Cayla

Lower intensive day + core

Holy booty burn! This was a great Monday workout! 10/10!

Cheyenne

You put together such great workouts! They are so deceiving - look somewhat easy but once you start, damn they make you work hard 😃

Kerryn

Lower intensive + core

The most perfect upper body! Tough, quick, effective.

Erika

Upper Body - Shoulder & Tricep

Kristin

Maura Deshaies

W1/D1 Lower intensive day + core

First workout back after being sick. It was a sweaty one

Great workout, legs were absolutely cooked by the end!

Cennedy

W1/D3 Posterior (hamstrings & glutes)

Loved this! This gave me the arm shakes BAD!

Natalie

Thank you for adding barbell work to the Hypertrophy workouts! 😊

Nicole Alvarez

W1/D4 Upper body - Back/Biceps

Upper body - Back/Biceps & core

Catherine

Quad focus leg day (higher volume)

Perfect workout to get back into a routine. I lost myself this past year and recently had an injury at work. So trying to build muscle and motivation.

Jessica Soto

That was tough! 1st workout in a minute. My arms are jelly

Leslie

Didn’t even touch a barbell and my legs feel like jello!!

Theresa

First full workout doing in the app and I fully enjoyed it.

Glute & Hamstring focused leg day

Definitely a killer leg workout. The follow along section of the app didn’t seem fully updated but combined with the directional section it’s 🤌

Bicep + tricep circuits

Community

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