Name: Playbook - Sion Monty - W2/D5 Biceps & Triceps
Uploaded: 2022-07-11T18:23:17.122Z
Duration: 60 min
Description: W2/D5 Biceps & Triceps

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

Barbell bicep curls

- Holding a dumbbell in each hand 
- Curl one dumbbell up and across the front of your body toward the opposite shoulder 
- Lower with control then repeat on the opposite side

Dumbbell across body curls

- As you curl up engage your biceps
- Lower with a slow controlled movement

Machine preacher curl

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

Dumbbell hammer curl

Cable one arm side tricep pushdown

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

Dumbbell standing overhead tricep extension

- With your upper arms at a right angle to the back pad
- Push handles forward

Machine tricep extension

- Keep your core tight
- Spread the rope apart at the top of the movement

Overhead rope tricep extensions

W2/D5 Biceps & Triceps

Ahmed

I just started this program and so far so good! Feeling it already 💪🏻😬

Matthew

Awesome first time doing this! Looking forward to continuing!! 👍🏼👍🏼

W2/D5 Biceps & Triceps

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