Name: Playbook - Organic Twins - W1/D5 Biceps & Triceps
Uploaded: 2021-01-26T18:21:05.050Z
Duration: 60 min
Description: W1/D5 Biceps & Triceps

Amando

Loving the swiftness and overall workout sessions!

Erick

I love it. Today is my second day following this program. I’m excited to see my results.

Gregory Olin

Carmelo

Stephanie

Chris

Cameron

Ibrahim Ali

Jacob

Noelia

This workout was a killer!!! My gunz run out of bullets 🔥

Jerry

Carlos

Rick

I added 15 mins of boxing instead of cardio. Since I had knee surgery. And I'm beyond dead

Oscar

I really love it man😍Love from punjab india😍

Mandeep Singh

Juan

Greg

Dylan

Single arm tricep extensions  4 x 15

Superset 1:
Close grip bench press 4 x 10 
Bench dips 4 x 12

Superset 2:
Machine dips 4 x 12 
Close stand push ups  4 x max reps

Hammer curls 4 x 12
Bicep curls 4 x 10 
Concentration curls 4 x 12
Assisted reverse grip pull ups 4 x max reps 

Cardio 30 minutes

-Stand in front of a high pulley with a single handle attached
-Grip the handle and perform a single arm tricep extension keeping your elbow stationary at your side 
-Release and repeat

Single Arm Cable Triceps Extension

-Lay down on a bench with the barbell in the rack
-Grasp the barbell in a narrow grip (just outside body width)
-Lower the bar to your chest
-Press the bar to full extension
-Repeat

Close Grip Bench Press

-Sit on the edge of a bench or step
-Place your hands on the edge just outside of body width
-Extend your arms and lift yourself off of the bench and lower yourself in front of your hands until your shoulders and arms are at 90 degrees
-Extend your arms lifting yourself back up
-Repeat

Bodyweight triceps dips

Superset 1

-Sit into machine and adjust it to fit
-Press down using your triceps
-Release and repeat

Machine Dips

-Perform pushups with your hands placed together in the shape of a diamond
-Focus is triceps

Close Stance (diamond) Push Ups

Superset 2

-Stand with feet shoulder width apart and holding a dumbbell in each hand
-Keeping your hands in a neutral (hammer) position curl the dumbbells one arm at a time
-Repeat

Dumbbell Biceps Hammer Curl

-Sit in a chair with a dumbbell in each hand
-Curl the weight up until arms are bent at 90 degrees
-Release the weight 
-Repeat

Seated Biceps Curl

-Sit with the back of your arm planted against the inside of you leg for support
-Curl the dumbbell 
-Release and lower the dumbbell 
-Repeat

Concentration Biceps Curl

-Follow instructions on machine for set up
-The more weight on the machine the easier this will be because it is subractiing it from your body weight
-Perform desired reps

Assisted Pull Ups (Do reverse grip) Max reps each set

Cardio

W1/D5 Biceps & Triceps

Shashi

Richard

W1/D1 Chest

Francine

Cody

Josh

W1/D2 Back & Rear delts

Redoing this program with a changed diet. I hope I get where I need to! 🎊

Kalie Lewis

It’s superb but it has any bug problems with the timer and the video of the seated leg curl.
Thanks

Jose Luis

Walking like a baby deer afterwards lol. Great workout.

Doug

W1/D3 Legs

Loved it. Feel so good after, but one of the workouts says 121 reps. I’m sure it’s obvious to everyone it’s supposed to be 12 but just wanted to let ya know!

Malek

Nicolas

W1/D4  Shoulders & Traps

Getting stronger-thanks guys 👏🏽☝🏽

Blake Marsden

W1/D6 Legs

Leigh

Extremely sore but pushing through and recovering fast with good nutrition. Thanks guys ! Loving it!

W2/D1 Chest

Insane back muscle control session! Definitely controlled the weight and control my breathing, by far my best consistent days of working out on this routine! Seeing progress !

W2/D2 Back & Rear delts

Brutal. Almost gave up on the second to last workout. But glad I pushed through. Gonna be super sore tomorrow though! 😅

As of now I have lost my ability to walk with😂

Mehmet

W2/D3 Legs

W2/D4 Shoulders & Traps

Frank

W2/D5 Biceps & Triceps

W2/D6 Legs

It was ok but feel should have a lower chest movement so I added some stuff

W3/D1 Chest

Great workout but my gym didn’t have some of these machines so I had to get creative.

Kyle

Man this is a killer workout! Heck yeah brother!!!!

W3/D2 Back & Rear delts

W3/D3 Legs

This workout killed me!!!! Love it guys!!!

Daniel

Starting to see a difference. Awesome workout.

Joseph

W3/D4 Shoulders & Traps

Just got done with gunz and damn my gunz are hella fire!!! 🔥🔥🔥 the burn is like 500%

W3/D5 Biceps & Triceps

W3/D6 Legs

Hella fire 🔥!!! This workout sets gave me hella hard time but gotta have Ronnie Colman mindset!!! 🤯💪🏻

W4/D1 Chest

David

W4/D2 Back & Rear delts

W4/D3 Legs

This shoulder workouts were hella fire!!! 🔥 made me hella exhausted during mid set 💪🏻 but did all out cause maximum effort for hella gainz

W1/D5 Biceps & Triceps

Community

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