Name: Playbook - Organic Twins - W3/D5 Biceps & Triceps
Uploaded: 2021-02-02T07:02:20.547Z
Duration: 60 min
Description: W3/D5 Biceps & Triceps

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Stephanie

Nico

Luis Reyes

Erick

Derek

Chris

Jason

Leigh

My arms are double what they were when I started. The pump is real!

J. B. 

Rakshit Seth

Роман

Will DePew

Negative barbell bicep curl 4 x 10-12
Close grip bench 4 x 12-15
Machine bicep curls 4 x 12-15
Machine dips 4 x 10-15

Superset:
Hammer curls 4 x 10
Skull crusher 4 x 10

-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   (slow negative)

-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 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

-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

W3/D5 Biceps & Triceps

Joseph Davis

Shashi

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.

Cody

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 😅

W2/D4 Shoulders & Traps

W2/D5 Biceps & Triceps

One of the toughest leg days I’ve done!

Dawson

W2/D6 Legs

W3/D1 Chest

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.

W3/D5 Biceps & Triceps

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