Name: Playbook - Brandon Cline - Biceps, Triceps (Week 3 Day 6 + 7 Rest)
Uploaded: 2023-02-13T21:47:40.417Z
Duration: 80 min
Description: Biceps, Triceps (Week 3 Day 6 + 7 Rest)

Start with a normal 10 reps, after 10 reps curl out to the side until you can’t do anymore. When you hit failure with those hit some drag curls until failure!

Incline DB Bicep Curl

Support your shoulder on an incline bench and hit those kickbacks from there!

Incline Bench Supported Tricep Kickback

Take 2 steps back and let the cable pull your arms forward

EZ Bar Cable Curls

Use an EZ bar or straight bar here whichever you’d prefer. Take a pause at the stretch and squeeze the contraction

Overhead Cable Extension

I personally like to do these “standing” at an angle to the bench. Your preference! 
- Sit low on the seat so your armpits are tight on the pad 
- Focus on only using your biceps

Preacher machine curl

Machine tricep extension

Let your arm hang off an incline bench, and open up your chest

Unilateral Dumbbell Spider Hammer Curl

Grab a high pulley, bend over into it and extend the cable across your chest

Single arm cross body tricep extension

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

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)

Harrison

Biceps, Triceps, Forearms (Week 1 Day 5)

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)

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

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

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