Name: Playbook - Brandon Cline - Biceps, Triceps, Forearms (Week 2, Day 5)
Uploaded: 2023-02-13T21:47:40.386Z
Duration: 75 min
Description: Biceps, Triceps, Forearms (Week 2, Day 5)

Standing DB Tricep Extension

Lower the weight for a 4 second count each rep

Dumbbell Seated Overhead Tricep Extensions

Rotate to palms up, and hold for 5 seconds at the contraction

Dumbbell Kickback

V-Bar Push Down

Like an incline curl, don’t go too far back, but not too upright. 45 degrees or a bit higher is perfect here. Straighten your arms towards your thighs on the eccentric and contract by pulling your elbows back. The burn and pump here is amazing!

Incline DB Drag Curl

Hands close here with a 4 second negative

EZ Bar Spider Curl

Hands wide with a 4 second pause at the stretch

EZ Bar Spider Curl (Hands Wide)

Stand back a bit and let your elbows hang in front of you, curl from that position. Flex your triceps on the negative of the movement to keep your biceps under immense pressure

EZ Bar Cable Curl

Hold 2 plates in 1 hand as long as you can. Switch back and forth until you hit 4 sets

Seated Plate Holds

Biceps, Triceps, Forearms (Week 2, 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…

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Harrison

Biceps, Triceps, Forearms (Week 1 Day 5)

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

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Jordan

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

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

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

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

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