Name: Playbook - Organic Twins - Biceps/Triceps Superset Workout (HuGE PUMP)
Uploaded: 2022-01-13T23:23:26.549Z
Duration: 50 min
Description: Biceps/Triceps Superset Workout (HuGE PUMP)

Mike

Hello Fam. If you are struggling with getting a Pump on your arm day try implement training biceps and triceps together with a super sets to maximize blood flow to your muscles. 

In this workout we want you to use minimal rest between sets 45 - 60 sec

Let’s work💪

21s Biceps Cable Curl

Triceps Cable Extension

Superset #1

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

DB hammer curl

- Stay as upright as possible placing more tension on your triceps

Dips staying vertical

Superset #2

- Point your elbows to the ceiling 
- Bending at the elbow lower the bar towards your head
- Fully extend up contracting your triceps

Incline preacher bar skull crushers (wide)

- Hold the bar with reverse grip
- Engage your biceps as you curl bar towards your shoulder
- Lower under control to starting position

Reverse grip EZ bar curl

Superset #3

Think of your biceps as wet towel 
Make sure to squeeze everything out of it

Double Biceps Cable Curl

Biceps/Triceps Superset Workout (HuGE PUMP)

Abdulrahman

Mehmet

Glad I came back to this. Giving it another try.

Enzzo

W1/D1 Chest

It’s my first day at the gym, should I follow everything or I can skip?

Jayesh

Kagan Karasu

Stephanie

W1/D2 Back and Rear Delts

Daniel

W1/D3 Legs

Elijah

W1/D4 Shoulders and Traps

Denis

Perfect amount of sets and reps to take up an hour

James

W1/D5 Biceps/Triceps

Jordan

Time to not be able to get out of bed tomorrow LOL

Josh

W1/D6 Legs

David

Luis Reyes

W2/D1 Chest

Leigh

W2/D2 Back/Rear Delts

W2/D3 Legs

Dhruv Patel

Love this program. You guys are killing it. Tbh still can’t believe I won the giveaway... so thankful 🙏🏼

W2/D4 Shoulders and Traps

Walter Hightower

W2/D5 Biceps/Triceps

Alexandre

Intense🔥🔥
Wasn't able to do last exercise to 30 reps, I failed on 12 reps due to pump in above exercise 🔥

@fitnesshubvapi

W2/D6 Legs

Zach

W3/D1 Chest

Mandeep

W3/D2 Back and Rear Delts

Was in a slump of laziness, but time to focus again

Thanks for all these workouts guys. In 3 weeks my squat has gone up by 10kgs and my deadlifts by 15kgs. Absolutely loving these workouts.

Biceps/Triceps Superset Workout (HuGE PUMP)

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