Name: Playbook - Organic Twins - W5/D5 Biceps and Triceps
Uploaded: 2021-03-05T23:26:28.662Z
Duration: 70 min
Description: W5/D5 Biceps and Triceps

Luis Reyes

Yakessss 🔥🔥🔥 Big Bazookas 💪🏻

Carlos

When we do the drop set workouts, are the last two the drop set together? Or are we supposed to do, for example, 12-drop, then another 12-drop? Thanks guys

J. B. 

Hi guys, this workout will build you massive horseshoe triceps and big round biceps 😄💪

Attention : Read caption on a last two biceps exercises so you don’t miss the DropSets

Have a great workout, let’s kill it 💪

With your elbows tucked in tight to your sides, bring the attachment down until your arms are fully extended.

b) Pause at the bottom of the repetition and flex your triceps for maximum contraction. Make sure you maintain a neutral wrist position the entire time.

c) Slowly release the weight and return to the starting position.

Cable Triceps Pushdown

Hold the dumbbell with both hands above your chest, straight up, and with the dumbbell shaft in a vertical position. This is the starting position. Inhale.
Move the weight down toward the rear of your head by flexing your elbows while exhaling. The motion takes place in the elbows, while upper arms generally remain perpendicular to the body. Keep the upper arms from moving back and forth with the weight as this transfers some of the work to the shoulders instead of focusing it on the triceps.
Continue lowering the weight behind the head until the dumbbell head is about in line with the bench top, or even a little higher if this feels unwieldy.
Reverse the movement until the weight is held above the chest in the starting position again. Don't lock the elbows at the starting position; instead, stop just shy of locked position to maintain tension in your muscle.

Incline bench dumbbell skull crushers

In this exercise you push the dumbbells with your triceps muscles only , no chest should be engaged 
Elbows should be close to your torso.
Make sure to start with a lower weight to understand and feel the movement first, once you start feeling it up the weight 💪

Incline bench close grip triceps push

Rep range will be different for everyone! Make sure to do each set till failure
Grab the bars of a dip station with your palms facing inward and your arms straight.
Slowly lower until your elbows are at right angles, ensuring they stay tucked against your body and don't flare out.
Drive yourself back up to the top and repeat.

Body weight Dips

Great exercise for biceps and forearms 💪 perform exercise slow and controlled

Dumbbell biceps curl + hammer curl variation

Last 2 sets is a drop set! Drop the weight for 50% and perform exercise for another 10-12 reps

EZ bar biceps curl

2 last sets is a drop set, dropping weight for 20-30% and performing exercise for another 10 reps
With a dumbbell in one hand, set up on a preacher bench so the pad is at the bottom of your pecs. Extend your arm all the way down. Flex the forearms and biceps, and curl the weight up. Extend back down.

Scott Bench Dumbbell Biceps Curl

W5/D5 Biceps and Triceps

Kevin Gonzalez

Jefferson

Chrus

W1/D1 Chest

Mohammad

Andres

W1/D2 Back and Rear Delts

Ethan

Gabriel M Groefsema

toughest leg day ive done in a min. Sheeesh

Nathaniel Mink

W1/D3 Legs and Calves

Cody

John Paul

Insane muscle connection! Extremely happy with the workouts 
Looking forward to new content!

Erick

W1/D4 Shoulders and Traps

It’s been a while since i had a pump like this in my arms. Nice!!!

The double superset to start is a god worthy arm pump! 💪🏼

Braeden

W1/D5 Biceps/Triceps

Adrian

W1/D6 Legs and Calves

Simple excercises + heavy weight = Brutal

W2/D1 Chest

W2/D2 Back and Rear Delts

Daniel

Nice, but I didnt like the sumo squat did correct and did not feel so much so I just took an other exercise after 4 set

Walid

W2/D3 Legs and Calves

W2/D4 Shoulders and Traps

W2/D5 Biceps and Triceps

Jose Luis

Thank god today was legs because my arms are DEAD from yesterday!!

W2/D6 Legs and Calves

Cameron

W3/D1 Chest

W3/D2 Back and Rear Delts

W3/D3 Legs and Calves

W3/D4 Shoulders and Traps

W3/D5 Biceps and Triceps

Mehmet

Alessandro

W3/D6 Legs

W4/D1 Chest

W4/D2 Back Rear Delts

W4/D3 Legs and Calves

Loved the new variations!!🔥👊🏻💪🏻
KTGW

Brad

W4/D4 Shoulders and Traps

MASSIVE GAINS COMING IN 💯💪🚀🚀🚀

W4/D5 Biceps and Triceps

W4/D6 Legs and Calves

W5/D1 Chest

Great pumps and workouts . 🔥🔥🔥🔥

W5/D2 Back and Rear Delts

W5/D3 Legs and Calves

W5/D4 Shoulders and Traps💪

HAMAD

Jacob

Great leg day burning those quads .🔥🔥🔥

W5/D6 Legs and Calves

W6/D1 Chest

Jared

W6/D2 Back and Rear Delts

Улетная тренировка ног👍💪💪💪🥳🚀
Большое спасибо парни 👌

Borys

W6/D3 Legs and Calves

Did that pyramid and all sets COMPLETED no short cuts right here bro💯🚀🚀🚀

W5/D5 Biceps and Triceps

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