Name: Playbook - Organic Twins - W2/D5 Biceps & Triceps
Uploaded: 2021-02-02T07:02:20.492Z
Duration: 60 min
Description: W2/D5 Biceps & Triceps

Cody

Shashi

DM-X

It was perfect as usual, only the confusion was. Same exercise repeated twice-Cable biceps curl.

Elshad

Oliver

Stephanie

Robert Linens Sr.

Jonathan

Same exercise twice and one in a super set seems odd

Awesome! 
I Like that you mixed it with super sets also.

Mandeep Singh

Erick

Marco Rafik

Chris

Miodrag Bankovic

Роман

Will DePew

It was awesome but don’t know why you put two cables curls , you repeated an excerise.

Lazaro

Ez bar curl 4 x 10-12
Machine dips 4 x 10-12
Cable curl 4 x 10-12

Superset 1 :
Dumbbell hammer curl 4 x 12
Skull crushers 4 x 12

Cable tricep extensions 4 x 10-12

Superset 2:
Cable bicep curl 4 x 12
Cable tricep extension 4 x 12

-Stand with feet shoulder width apart while holding an ez curl bar in your hands
-Curl the bar up while keeping your elbows at your sides
-Lower the bar to the starting position
-Repeat

Ez Bar Biceps Curl

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

Machine Dips

-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 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

-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 1

-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

-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

Superset 2

W2/D5 Biceps & Triceps

Joseph Davis

Yes! This could be the start of something BIG!

W1/D1 Chest

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

Chrus

W1/D2 Back & Rear delts

Mike

W1/D3 Legs

Insane exercise for shoulder, i love it brother ❤️

Erolind

W1/D4 Shoulders & Traps

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

John Paul

W1/D5 Biceps & Triceps

Matthew

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

Sanat

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.

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 😂😂😂

Nico

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 😅

W2/D4 Shoulders & Traps

One of the toughest leg days I’ve done!

Dawson

Leigh

W2/D6 Legs

Luis Reyes

W3/D1 Chest

Derek

Jason

W3/D2 Back & Rear delts

Hard workout for me. But a good one! Definitely showed me I for sure need to put more work in on legs. Definitely my weakness.

W2/D5 Biceps & Triceps

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