Name: Playbook - Organic Twins - W2/D5 Biceps & Triceps
Uploaded: 2021-01-26T18:21:05.109Z
Duration: 60 min
Description: W2/D5 Biceps & Triceps

Erick

Frank

Stephanie

Cameron

Mike

Would love more of pumping workouts but this wasn’t bad :)

Sanat

Sorry for the profanity. The FUCKING PUMP is crazy.

Noelia

This workout is hella fire!!! 🔥 like my gunz legit overheated and jammed 💪🏻💪🏻💪🏻

Jerry

Yousri

Juan

Mandeep Singh

Good workout.  Ive always had an issue with cutting/toning my arms.  They're big and strong, just not cut.  Been trying to work on that and this is a good start to it.

Clint

Superset 1:
Machine bicep curl 4 x 10 
Machine dips 4 x 10 

Superset 2:
Seated bicep curl 4 x 10
Skull crushers 4 x 10 

Superset 3:
Rope hammer curl 4 x 12
Rope tricep extension 4 x 12

Superset 4:
Barbell bicep curl 4 x 10 
Diamond pushup 4x failure

-Sit in the machine and make sure it is adjusted to you
-Grip the handles and curl 
-Keep upper arms stationary and squeeze

Machine Biceps Curl

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

Machine Dips

Superset 1

-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

-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

Superset 2

-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

-Stand in front of a high cable pulley with the rope attachment 
-Grip the rope and extend your arms keeping your elbows locked into place
-Release the weight keeping the elbows stationary
-Repeat

Rope Triceps Extension

Superset 3

-Stand with feet shoulder width apart while holding a barbell in your hands in front of you
-Curl the barbell up towards your shoulders keeping your elbows at your sides 
-Lower back to start position
-Repeat

Barbell Curl

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

Diamond Push Up ( failure each set )

Superset 4

W2/D5 Biceps & Triceps

Shashi

Amando

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

Loving the swiftness and overall workout sessions!

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

Gregory Olin

W1/D5 Biceps & Triceps

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

Chris

W2/D4 Shoulders & Traps

W2/D6 Legs

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

Jacob

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

W2/D5 Biceps & Triceps

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