Name: Playbook - Organic Twins - W4/D5 Biceps & Triceps
Uploaded: 2021-01-26T18:21:05.225Z
Duration: 60 min
Description: W4/D5 Biceps & Triceps

Charles

Noelia

Jacob

This arm workout was a killer!!! Gave me hella pump!!! 🔥💪🏻 feels like it’s gonna explode, it means hella fire 🔥

Jerry

Mindy

Barbell curl 4 x 10 
Preacher curl 4 x 12
Single arm preacher curl 4 x 12
Rope hammer curl 4 x 15
Rope tricep extensions 4 x 12
Close grip bench on smith machine 4 x 10
Dip machine 4 x 12-15
Diamond push ups 4x max reps

-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

-Get into a bicep curl station
-Grip the bar and curl it 
-Squeeze and then release
-Repeat

Scott Bench Biceps Curl

-Get into a bicep curl station
-Grip a dumbbell and curl it 
-Squeeze and then release
-Repeat

-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

-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  (Max reps each set)

W4/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 !

Stephanie

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

Cameron

W2/D6 Legs

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

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

W4/D4 Shoulders & Traps

It’s been a great 4 weeks. Looking forward to the next program!

W4/D5 Biceps & Triceps

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