Name: Playbook - Organic Twins - W3/D5 Biceps/Triceps
Uploaded: 2022-01-13T23:23:26.509Z
Duration: 60 min
Description: W3/D5 Biceps/Triceps

Mehmet

Ryan

Dhruv Patel

Zach

Josh

Borys

Michael

I injured my wrist so didn't do heavy compound Lifting. I was concentrating on the form and contraction which is very beneficial as well. We start always with Biceps because it's weaker(smaller) than our triceps. If you are the opposite. Start with triceps first👍

Starting with high reps and minimize the rest to 50 seconds to get more blood in the biceps

Cable Bar biceps curl

Great alternative to Dumbbell Hammer Curl

Single Arm Cable Hammer Curl

Classic movement yet a very new combo. Perform 5 reps one arm(hold) second arm 5 reps(hold) and so on until 10 reps each arm

Alternating biceps Curl with the hold

Put your arm as desired on the knee to comfortably curl and get a good muscle contraction

Concentrating Biceps Curl on the knee.

One of our favorite triceps exercises to work outer triceps. This exercise is perfect for warming up your muscle and joints of your triceps. 
Make sure to supinate your wrist on the bottom for more contraction.

Cable triceps extension

This exercise is very like a close grip Bar  Triceps Press. You can go heavy here, by leaning forward and controlling the weight with your body

Cable triceps Push down

Dips will be always one of the king exercises for your triceps. So make sure you perform it as much as possible

Dips

Triceps Extention Cable Variation

W3/D5 Biceps/Triceps

Abdulrahman

Glad I came back to this. Giving it another try.

Enzzo

W1/D1 Chest

It’s my first day at the gym, should I follow everything or I can skip?

Jayesh

Kagan Karasu

Stephanie

W1/D2 Back and Rear Delts

Daniel

W1/D3 Legs

Elijah

W1/D4 Shoulders and Traps

Denis

Perfect amount of sets and reps to take up an hour

James

W1/D5 Biceps/Triceps

Jordan

Time to not be able to get out of bed tomorrow LOL

W1/D6 Legs

David

Luis Reyes

W2/D1 Chest

Leigh

W2/D2 Back/Rear Delts

W2/D3 Legs

Love this program. You guys are killing it. Tbh still can’t believe I won the giveaway... so thankful 🙏🏼

W2/D4 Shoulders and Traps

Walter Hightower

W2/D5 Biceps/Triceps

Alexandre

Intense🔥🔥
Wasn't able to do last exercise to 30 reps, I failed on 12 reps due to pump in above exercise 🔥

@fitnesshubvapi

W2/D6 Legs

W3/D1 Chest

Mandeep

W3/D2 Back and Rear Delts

Was in a slump of laziness, but time to focus again

Thanks for all these workouts guys. In 3 weeks my squat has gone up by 10kgs and my deadlifts by 15kgs. Absolutely loving these workouts.

W3/D5 Biceps/Triceps

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