Name: Playbook - Brandon Cline - Biceps, Triceps, Forearms (Week 1 Day 5)
Uploaded: 2023-02-13T21:47:40.359Z
Duration: 60 min
Description: Biceps, Triceps, Forearms (Week 1 Day 5)

Harrison

Single Arm Tricep Pressdown

Use your triceps to spread the ropes apart, keeping your wrists in a fixed position

Cable Rope Pressdown

Superset

On the contraction turn your wrist towards the ceiling for an even better contraction! Try to keep the tension on your tricep the entire time

Dumbbell Kickbacks

Same thing as kickbacks here! Turn your wrist upward toward the ceiling on the way up!

Dumbbell Skull Crusher

Standing Dumbbell Overhead Extension

Barbell Curl

EZ Bar Cable Curl

Cable Reverse Skull Crusher

A bit of a variation here, use your opposite hand to stabilize your upper body

Single Arm Hammer Curls

Reverse Grip Wrist Curl

Using a neutral grip, curl the plate up with your wrist

Plate Wrist Curl

Biceps, Triceps, Forearms (Week 1 Day 5)

Ross

Back, Rear Delts, Calves (Week 1 Day 1)

Hey dawg… this workout definitely makes you question how badly you want to be a savage.

Chest, Shoulders, Abs (Week 1 Day 2)

Quads, Adductors (Week 1 Day 3)

These workouts are meant for people who got cheated on or are training to avenge a murder…

Back, Calves (Week 1 Day 4)

Hamstrings, Glutes, Calves (Week 1 Day 6 + 7 Rest)

Back, Rear Delts, Abs (Week 2 Day 1)

Jordan

Chest, Shoulders, Calves (Week 2 Day 2)

Don’t expect to be productive after this workout. This workout is not for beginners lol

Quads, Adductors, Abs (Week 2 Day 3)

Back, Rear Delts, Calves (Week 2 Day 4)

Biceps, Triceps, Forearms (Week 2, Day 5)

Hamstrings, Glutes, Calves (Week 2 Day 6 + 7 Rest)

Quads, Hamstrings, Calves (Week 3 Day 1)

Chest, Abs (Week 3 Day 2)

This plan has made me fall in love with the gym again!

Brian Naughton

Back (lat focus), Calves (Week 3 Day 3)

Quads, Hamstrings, Glutes (Week 3 Day 4)

Shoulders (Week 3 Day 5)

Biceps, Triceps (Week 3 Day 6 + 7 Rest)

Quads, Hamstrings, Glutes, Abs (Week 4 Day 1)

Chest, Calves (Week 4 Day 2)

Back - trap focus, Abs (Week 4 Day 3)

Quads, Hamstrings, Glutes (Week 4 Day 4)

Shoulders, Calves (Week 4 Day 5)

Biceps, Triceps (Week 4 Day 6 + 7 Rest)

Chest, Abs (Week 5 Day 1)

Hamstrings, Glutes (Week 5 Day 2)

Back, Calves (Week 5 Day 3)

Chest, Biceps (Week 5 Day 4)

Quads, Abs (Week 5 Day 5)

Biceps, Triceps, Forearms (Week 1 Day 5)

Community

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