This is a workout video featuring Emerson and the host, where they demonstrate a bicep and tricep workout routine. The routine consists of three bicep exercises: alternate bicep curls, close grip bicep curls, and hammer curls, followed by a superset of bicep exercises. The tricep workout includes tricep pushdowns, skull crushers, and tricep presses. The final exercise is a set of 100 bench dips. The host emphasizes the importance of proper form, slow and controlled movements, and focusing on the mind-to-muscle connection. The workout is designed to target the biceps and triceps from different angles and variations.
Here are the key facts from the text:
1. The workout is for day three, focusing on biceps and triceps.
2. The first exercise is alternate bicep curls, with three sets of 12 repetitions.
3. The second exercise is close grip bicep curls, with five sets of 8-10 repetitions.
4. The third exercise is low weight hammer curls, with three sets of 20 repetitions and a 3-second pause at the top.
5. The fourth exercise is a superset of bicep curls, hammer curls, and crossover curls, with 10 repetitions of each.
6. The workout then moves on to triceps, starting with a tricep pushdown, with five sets of 15 repetitions and a 1-second pause at the bottom.
7. The second tricep exercise is a skull crusher, with five sets of 10 repetitions, followed by a tricep press.
8. The third tricep exercise is a tricep pushdown, with five sets of 15 repetitions and a 1-second pause at the bottom.
9. The final exercise is a set of 100 bench dips, with controlled movement and no breaks.
10. The workout is recommended to be done once a week, with different angles, variations, and volumes to target the arms.