Name: Playbook - Organic Twins - W7/D5 Biceps and Triceps
Uploaded: 2021-03-20T00:09:00.356Z
Duration: 70 min
Description: W7/D5 Biceps and Triceps

Jacob

Walid

Luis Reyes

Cameron

Michael

Hey guys, hope everyone having an amazing week so far and killing the workouts 
Today we will build our Bazookas💪💪 make sure to stretch and squeeze hard every rep, juicy pump guaranteed 🔥

Thank you for the support guys 🙌

* Sit on a bench holding a dumbbell in each hand  with an underhand grip.
* 		Keep your back straight and shoulders back.
* 		Keep your arms fully extended with your elbows close to your sides.
* 		Rotate your palms so that they are facing in towards you. This is the start position.
* 		Keeping your upper arms upper arm stationary, start to curl the dumbbells upwards in a smooth arc.
* 		As you curl the dumbbells upwards rotate your wrists, so that your palms  face in towards you at the end of the movement.
* 		Continue the movement until  the dumbbells are at shoulder level and your biceps are fully contracted.
* 		Hold for a count of one as you squeeze your biceps.
* 		return to the start position, rotating your wrists back to an underhand grip position.
* 		Repeat

Seated Dumbbell Biceps Curl

Please pay close attention to how to perform this exercise 👌

21s Biceps Curl with Ez Bar

One Dumbbell Biceps Curl

Grab the rope with a close underhand grip (palms facing up).

Lower your arms fully to above your thighs and bending only your elbows, raise the rope to your upper chest.

Hold for a count, squeezing the biceps and then return to the starting position.

Cable Rope Hammer Curls

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

Ex Bar Skull Crashers

1. Attach a rope to a cable stack as high as possible and assume a standing position.
2. Grasp the rope with a neutral grip (palms facing in) and lean forward slightly by hinging at the hips.
3. Initiate the movement by extending the elbows and flexing the triceps.
4. Pull the rope downward until the elbows are almost locked out and then slowly lower under control back to the starting position

Cable Rope Triceps Extension

V Grip Triceps Press

One Arm Cable Triceps Extension

W7/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

W7/D5 Biceps and Triceps

Community

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