Name: Playbook - Organic Twins - W4/D5 Biceps and Triceps
Uploaded: 2022-01-13T23:23:26.538Z
Duration: 70 min
Description: W4/D5 Biceps and Triceps

Let's grow our arms with these supersets! 💪

Grasp a pull-up bar with an underhand grip, hands shoulder-width apart or slightly narrower. Straighten your arms, keep your knees bent and cross your lower legs. Retract your shoulder blades to reduce the stress on the shoulder joints. Keeping your body stable and core engaged, pull your body up until your chin becomes aligned with the bar. Pause for one second at the top, with the biceps under maximum tension. Slowly lower to the start position.

Chin Ups

Your hands should be shoulder-width apart on the surface you are dipping from, with your arms straight. Squeeze your core and glutes then raise your chin and chest to keep your body tight. From there, start the move by bending your elbows. Dip down until your arms are at a 90-degree angle.

Pause at the bottom for a one or two count, then press back up powerfully, ensuring you keep your core and glutes tight to prevent your legs swinging. Don’t fully lock out your arms at the top; keeping a slight bend in your elbows at the top forces your triceps to work far harder.

Dips

Superset

Barbell Biceps Curl + Barbell Skull Crusher

Stand tall with your chest up and core braced, holding the barbell with your hands just outside of your hips, using an underhand grip. Keeping your chest up and your elbows tight to your sides, initiate the move by raising your hands slightly so you feel your biceps become engaged. While maintaining tension on your biceps, curl the bar up to shoulder height, then give your biceps a one-second squeeze. Start to lower the bar slowly, keeping your biceps tensed and engaged to work as many muscle fibres as possible.

Barbell Biceps Curl

Keep your upper arms perpendicular to the floor, not necessarily perpendicular to your body. This ensures you're working against gravity. Your arms should automatically be perpendicular to your body when you're on a flat bench, but won't necessarily be when you're doing the movement on an incline or decline bench.

Only extend your elbows. Avoid allowing your upper arms to move back and forth from their position as you raise and lower the weight. If you move your arms, you put some of the load on your shoulders.

Lower the weight under control, which means using a weight you can safely handle. Use a very deliberate rep speed on the negative.

As you power the weight back up, stop just short of full extension so that you're unable to rest in the top position, which keeps tension on the muscle throughout the range of motion.

Incline Barbell Skull Crusher

Stand with your feet shoulder-width apart and a slight bend in your knees. Hold a pair of dumbbells in your hands with your palms facing towards your body – this is the main difference from the standard curl, which you start with your palms facing forwards. Keeping your elbows close to your body, slowly curl the dumbbell up to your shoulders. Pause for a second at the top of the lift, squeeze your biceps, then lower the weights under control.

Dumbbell Hammer Curl

Place your hands on a bench or box behind you with your feet together, legs straight and heels on the floor. Lower slowly as far as you can, then press back up powerfully.

Bench Dips

Dumbbell Biceps Curl + Dumbbell Skull Crusher

Dumbbell Biceps Curl

Lay on a bench while holding two dumbbells with a neutral grip, at arm’s length, over your shoulders.
Begin by bending your elbows until the dumbbells touch your shoulders.
Then push your elbows back over your head, rolling the dumbbells back, until you feel a slight stretch in your triceps.
Quickly reverse the motion, pulling your elbows back in place over your shoulders and extending your arms until they reach full lockout.

Dumbbell Skull Cursher

W4/D5 Biceps and Triceps

Abdulrahman

Mehmet

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

Josh

W1/D6 Legs

David

Luis Reyes

W2/D1 Chest

Leigh

W2/D2 Back/Rear Delts

W2/D3 Legs

Dhruv Patel

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

Zach

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.

W4/D5 Biceps and Triceps

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