Name: Playbook - Organic Twins - W3/D5 Biceps & Triceps
Uploaded: 2021-01-26T18:21:05.166Z
Duration: 60 min
Description: W3/D5 Biceps & Triceps

Stephanie

Cameron

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

Jerry

Juan

Massive arms workout! Im swollen asf, thank you!

Rennan

Mandeep Singh

Bicep curl 4 x 12
Single arm preacher curl 4 x 12
Hammer curl 4 x 12

Superset 1:
Ez bar curl 4 x 10 
Reverse grip curl 4 x 10 

Single arm tricep extensions 4 x 15
Close grip bench 4 x 10-12

Superset 2:
Dip machine 4 x 12
Diamond pushups 4 x failure 

Cable tricep pushdowns 4 x 12

-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 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

-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

-Stand with feet shoulder width apart while holding a barbell in hands with an overhand grip
-Keeping your elbows at your sides curl the weight up
-Release and repeat

Reverse Grip Barbell Curl

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

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

Machine Dips

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

Diamond Push Up  (take each set to failure)

Superset 2

-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

W3/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!

Erick

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

Frank

W2/D5 Biceps & Triceps

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

Noelia

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

W3/D5 Biceps & Triceps

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