Name: Playbook - Gritty Soldier - 💪 Biceps/Triceps Strength and Mass
Uploaded: 2026-05-26T19:54:11.359Z
Duration: 60 min
Description: 💪 Biceps/Triceps Strength and Mass

Matt

Atarva

Fabricio Franco

Martin

4x 10 Chinups
4x 10 Bench Dips
4x 12 V-Bar Tricep Extension 
4x 12 Cable Curls
3x 12 Cross Curls
4x 10 BB Skullcrushers
4x 10 Concentration Curls
4x 10 Overhead Tricep Extension 
3x 12 Rope Tricep Extension

“Most people fail, not because of lack of desire, but, because of lack of commitment.” –Vince Lombardi

- Grab the bar with your palms facing you
- Pull your torso up until your head is above the bar 
- Keeping your elbows close to your body
- Pause at the top and lower with slow controlled motion

Chin-up

- Place your hands on the front edge of the bench just outside hips
- Move forward off the bench with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back 
- Extend your arms engaging your triceps back to starting position

Bench dips

4x 12 V-Bar Tricep Extension 
4x 12 Cable Curls

- Start with your arms at about 90 degrees
- Extend your arms engaging your triceps

Tricep extension with V bar

- Hold the bar with your palms facing up
- Engage your biceps as you curl up
- Keep your core engaged
- Pause at the top and lower slowly

Flat bar cable curl

V-Bar Tricep Extension + Cable Curls

Cross Curls

- Lying back with your arms extended above your shoulders
- Bend at the elbow lowering the EZ-bar toward the top of your head
- Extend your arms back up to starting position

EZ-bar skull crushers

- Place the back of your arm on your inner thigh
- Arm starts extended holding the dumbbell off the floor
- Slowly curl the weight up pause at the top squeezing your bicep
- Slowly lower weight back to the starting position
- Do all reps on one arm before switching

Concentration curl

- Engage triceps as you extend your arms
- Keep core tight

Overhead tricep extension

- Begin with rope in both hands and elbows bent 90 degrees
- Extend elbows and engage triceps

Cable rope triceps extensions

💪 Biceps/Triceps Strength and Mass

MILITARY ATHLETE-BASIC ~ Upper Body Strength & Sprints

MILITARY ATHLETE-INT ~ Upper Body Strength Under Fatigue

The only comments I have are about the app. Your workouts are well programmed. The app really is clunky to navigate and the metrics to record are not always appropriate for the set/exercise. Navigating through supersets is problematic especially when your hands are shaking and you are winded

Scott Loughan

HYBRID WARRIOR I ~ Back & Biceps Strength

HYBRID WARRIOR II ~ Upper Power & Speed

MILITARY BUILD ~ Chest Day for Strength & Mass

BODYWEIGHT WARRIOR ~ Barrel Chested WOD

MILITARY PREPARATION ~ Upper Body Strength

David

💪 Chest & Tris Bro-Split Strength

Garrison

Ran out of time (father of a 7 month old lol) but as usual… a fantastic routine that’s GS!

💪 Biceps/Triceps Strength and Mass

Community

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