Name: Playbook - Organic Twins - W1/D5 Biceps & Triceps
Uploaded: 2021-02-02T07:02:20.435Z
Duration: 60 min
Description: W1/D5 Biceps & Triceps

Joseph Davis

Shashi

Loving the arm works out! Can we get some new ones for abs ;)

John Paul

Cody

Genial, los mejores entrenamientos de volumen 💪🏼🔥

Emmanuel

Primer entrenamiento con este plan y muy bien, recomendable al 100%. Bulk mode on!!!💪🏼🔥

Karam

Saad

Nico

Sanni

Daddy

Robert Linens Sr.

Yooo, the burnnnn😍😍💪🏻🔥
Especially for biceps, crazyy!!!

Sanat

Luis Reyes

After 8 months gym  pause , it was not easy , but good !!!

Kims

Erick

Abdikadir Mohamed Ali

Chris

Best tris and bicep workout I’ve ever done!

Derek

Jesus

Leigh

Maybe try to record and all angles so that it makes it easier for the viewer also at the gym I go to, some machines are not here as in the videos

Luis

Mike

Garrett

Josh

Stefan

Kicked my a**, but supper good pump when finished

Lucas

Rakshit Seth

Tavo

Samuel

Amazing pump! I’m in love with this app!

Ian Rine

Great work out ! The pump I’m feeling right now is crazy !

Jarrett

I never done better arm workout before! Huge pump! 💪🏼

Miodrag Bankovic

teneil

Роман

It was awesome glad I got to try something new

Isaiah

Kanwal

Killer arm workout, incredible pump and no energy left 💪

Will DePew

Salvador

Trishaan Kalra

Dumbbell bicep curl 4 x 10-12
Single arm preacher 4 x 10-12
Cable bicep curl 4 x 10-12

Superset 1:
Rope hammer curl 4 x 12
Dip machine 4 x 12

Dumbbell skull crushers 4 x 10-12

Superset 2:
Cable tricep pushdown 4 x 12
Diamond pushups 4 x 12

Tricep dips 4 x max reps

-Stand with feet shoulder width apart and a dumbbell in each hand
-Curl one dumbbell at a time up towards your shoulder (palm up)
-Lower to the starting position
-Repeat

Dumbbell Curl

-Get into a bicep curl station
-Grip a dumbbell and curl it 
-Squeeze and then release
-Repeat

Scott Bench Biceps Curl

-Stand in front of a low cable pulleys and single arm handles attached
-Grasp a handle in each hand and curl the handles 
-Release and repeat

Cable Biceps Curl

-Stand in front of a low cable pulley with the rope attachment
-Curl the rope up with palms facing each other
-Lower weight to extension
-Repeat

Rope Hammer Biceps Curl

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

Machine Dips

Superset 1

-Lay on a bench with dumbbells in each hand
-Keeping your elbows stationary bend your arms bringing the dumbbells to the side of your head
-Extend your arms to straight 
-Repeat

Skull Crusher with Dumbbells

-Stand in front of a high pulley with your hands on a bar attachment 
-Keep your elbows tight and stable close to your body
-Extend your lower arms activating your triceps
-Release and repeat

Cable Bar Triceps Extension

Start in pushup position with your hands together and shaped like a diamond
-Perform pushup ( this is tricep focused)
-Repeat

Diamond Push Up

Superset 2 4

-Get on your hands in a stationary bodyweight dip station
-Lower yourself 
-Extend your arms and press back to starting position
-Repeat

Dips  ( max reps each set )

W1/D5 Biceps & Triceps

Yes! This could be the start of something BIG!

DM-X

W1/D1 Chest

Day 2! Totally different from my normal routine! Love it!

Chrus

W1/D2 Back & Rear delts

W1/D3 Legs

Insane exercise for shoulder, i love it brother ❤️

Erolind

W1/D4 Shoulders & Traps

Matthew

Killed myself in Squats & Leg Press😅😍🔥💪🏻
Try making more programs for Bulk or any tips u could give for bulking programs?

W1/D6 Legs

Beastly! Loved the dips! Extremely challenging!

W2/D1 Chest

My back has always been my weakness when it comes to workouts. Can’t wait to watch the progress.

Stephanie

W2/D2 Back & Rear delts

Awesome leg workout had change up super set 1 due to a lower back injury that I have been dealing with for years

After this I can’t drive my car 😂😂😂

W2/D3 Legs

My gym doesn’t have a smith machine so I had to come up with alternate exercises . Maybe just having a backup exercise for people with crappy gyms 😅

W1/D5 Biceps & Triceps

Community

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