Name: Playbook - Organic Twins - W1/D5 Biceps/Triceps
Uploaded: 2021-02-26T21:58:59.444Z
Duration: 70 min
Description: W1/D5 Biceps/Triceps

John Paul

It’s been a while since i had a pump like this in my arms. Nice!!!

Kevin Gonzalez

The double superset to start is a god worthy arm pump! 💪🏼

Braeden

Can’t move my arms!!!!! Holy s! Love it man! Thanks yall

Erick

Really liked doing the supersets. Felt more of a burn and felt like I got done with the workout quicker!

Cody

Luis Reyes

My arms are dead thanks guys for this killer workout 💪

Charles

Роман

Cool training. After first exercise, I felt pain in biceps and triceps. This superset are the best. Thanks, Organic twins

Cameron

Robin

I’m loving these workouts! There’s nothing else like it. Plus these guys make it so easy to follow and do!

J. B. 

Enzzo

Никита Марченко

Crazy arm pump even the 2nd time💪🏾💪🏾

Michael

Walter Hightower

Amazing arms workout I’m definitely hurting

Marcus

Austin

Willem

This shit kicked my ass I honestly didn’t do the last group of exercises

John

One of the best bicep/tricep pumps in a while!!

Martin

Loved it!!! I’m a pretty experienced lifter so I’m always looking for new routines and this one is definitely going on my list🤙🏼

Johnny

Israel

Excellent arm workout! You will feel the BURN!!!! 🔥

Borys

Juan

Conrad

Hello Fam! Hope you are ready for the biggest Arm Pump of your life. Many of you have never trained your arms like this before. Prepare yourself mentally... Get your pre workout if needed and enjoy the Pump💪

Note: Make sure to train your abs every other day. 
When: in the morning on empty stomach either Before or after your workout 
You can check our favorite abs exercises in the “Abs” Section

✅Make sure to tag us on Instagram @organic_twins to get a chance to be featured in our stories

10 reps of EZ bar Biceps Curl +  10 reps Reverse Grip Biceps Curl take 10 second rest and do 10 reps of Ez Bar Skull Crusher + 10 reps Close Grip Triceps Press

We do 10 reps of each none stop then get 10 second rest to catch the breath and hit the second superset for triceps 💪

Ez bar Biceps Curl + Reverse Grip Biceps Curl

Same as the biceps superset. We are trying to hit 10 reps of each exercise

Ez Bar Skull Crusher + Close Grip Press

Double Superset

Perform 10 reps of Cable Rope Biceps Curl + 10 reps Cable Rope Triceps Extension

Cable Rope Biceps Curl

Attach a rope to a cable stack as high as possible and assume a standing position.
Grasp the rope with a neutral grip (palms facing in) and lean forward slightly by hinging at the hips.
Initiate the movement by extending the elbows and flexing the triceps.
Pull the rope down until the elbows are almost locked out and then slowly lower under control back to the starting position.

Cable Rope Triceps Extension

Superset

Biceps Hammer Curl with hold + Dips for triceps

To Spice up our biceps work out we do Biceps Hammer Variation with the hold

One arm 5 reps (hold) Second arm 5 reps (hold) and so on until we hit 10 reps each arm

Biceps Hammer Curl with the hold

Perform this exercise for as many reps as you can

For those who can’t do dips yet, use the dips machine

Dips for Triceps

Double Biceps Cable Curl + Cable Triceps Extension Variation

Now it’s your time to shine and showcase your Mega Pumped Arms! 😎

Double Biceps Cable Curl

Cable Triceps Extension Variation

W1/D5 Biceps/Triceps

Jefferson

Chrus

W1/D1 Chest

Mohammad

Andres

W1/D2 Back and Rear Delts

Ethan

Gabriel M Groefsema

toughest leg day ive done in a min. Sheeesh

Nathaniel Mink

W1/D3 Legs and Calves

Insane muscle connection! Extremely happy with the workouts 
Looking forward to new content!

W1/D4 Shoulders and Traps

Adrian

W1/D6 Legs and Calves

Simple excercises + heavy weight = Brutal

W2/D1 Chest

W2/D2 Back and Rear Delts

Daniel

Nice, but I didnt like the sumo squat did correct and did not feel so much so I just took an other exercise after 4 set

W1/D5 Biceps/Triceps

Community

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