Name: Playbook - Organic Twins - W4/D5 Biceps & Triceps
Uploaded: 2021-02-02T07:02:20.600Z
Duration: 60 min
Description: W4/D5 Biceps & Triceps

Muscle growing thanks for the workouts. 👍

Luis Reyes

Leigh

J. B. 

Chris

Роман

Will DePew

Ez bar curl 4 x 10-12
Cable bicep curl 4 x 12-15
Rope hammer curl 4 x 15
One arm tricep extensions 4 x 12-15
Skull crushers 4 x 12-15

Superset:
Cable tricep pushdown 4 x 10 
Kickbacks 4 x 10 

Dips 4 x max reps

-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 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 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 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 on a bench with a exz bar in hands
-Hinge at the elbows bringing the bar just above your head
-Extend your arms back to full extension
-Repeat

Skull Crusher with Ez Barbell

-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

-Stand bent at the waist with a dumbbell in one hand and the other on your knee for support 
-Kick back and extend your arm to full extension horizontally to the floor 
-Release at the elbow and relax until you ram is bent at 90degrees
-Repeat extension

Triceps Kickback

Superset

-Get on your hands in a stationary bodyweight dip station
-Lower yourself 
-Extend your arms and press back to starting position
-Repeat

Dips  ( max reps each set )

W4/D5 Biceps & Triceps

Joseph Davis

Shashi

Yes! This could be the start of something BIG!

DM-X

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

Stephanie

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

W2/D5 Biceps & Triceps

One of the toughest leg days I’ve done!

Dawson

W2/D6 Legs

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.

W4/D5 Biceps & Triceps

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