Name: Playbook - Julian Smith - Arms/Forearms (5/31/23)
Uploaded: 2024-04-02T17:10:08.449Z
Duration: 80 min
Description: Arms/Forearms (5/31/23)

Miguel

Bro @Julian and team, we can’t be doing these rack runs at the gyms we attend. I might mess around and get shot by these fire friendly hoodlums

Joseph

Ashley Lourie

HECTOR MANUEL RAMIREZ GUZMAN

My arms are so damn pumped full of blood dude

Donte

William

Kevin

Brother, my guy, Julian…. Your workouts are making me a monster

Gregory

Feeling more pumped than ever after that one

Tony

Mike

Carlos

Arms look like two preggo swans 🦢 💪🏽

Kyle

Devin Hoskins

Eric

Raul

We are back from the long weekend 👏🏾👏🏾👏🏾

Chris Lantz

James Lindquist

Buckeyes14

Mitchell Young

You weren’t wrong about that SpongeBob reference ! 💪🏽

Emily

nivardo

Daniel Crossley

Trevor

Matt Buckingham

Big Fella

Robert

Luis

Nathan Dorado

Hurshed

Ethan Goerman

forearms like squiddy’s thighs when he eats all the krabby patties in the supply chamber

dane

Cameron Cobb

Finn

Let's just say my workout buddy stopped 😆

Deforrian

Egorka

Timo

Ricardo Lazo De La Vega Paredes

Bryan

CESAR

Pete

Sean Mullin

RUBEN MARTINEZ

Jordan

Denzell

Megan thee stallion’s 🍑 hanging off my arms rn

Harold

If you don’t have this bar use dumbbells instead

*Hammer Bar Overhead Extension

*Bar Hammer Curl

Superset

Incline Dumbbell Curl (5:0:1:0)

Incline Dumbbell Skull Crusher (5:0:1:0)

Tricep Overhead Cable Extension (reverse grip)

Bicep Cable Curl (close grip)

Starting with a weight that you can do for two reps, hit those two reps to failure. Decrease weight by 5 lbs and go to failure again. The only rest you get is the time it takes you to set the dumbbells down and pick up the next set and get them into position. Work your way all the way down to 10 pounds.

Double Arm Dumbbell Extension (rack run)

Dumbbell Curl (rack run)

Barbell Reverse Wrist Curl

Behind the Back Barbell Wrist Curl (wide grip)

Arms/Forearms (5/31/23)

Stephan

Gary

Shoulders/Light Chest (4/26/24)

Earl Williams

Dominique Bradley

Caleb

Quads/Abductor/Adductor (4/25/24)

Best back workout in a bit. Pump was there after first exercise!!!

Mario

Back/Rear Delt (4/24/24)

Killer Fuckin Chest Pump 💯⚔️🤙🏽

Albert Bersley

Alain

Owen Chaffee

Chest (4/23/24)

Calves/Abs/Neck/Forearms (4/22/24)

Steven

Hamstrings/Glutes (4/21/24)

Victor

Sarah

Teya

Biceps/Triceps (4/20/24)

Matt

Johnny

Shoulders/Light Chest (4/19/24)

Jay Lopez

Quads/Abductor/Adductor (4/18/24)

Eliazar

Back/Rear Delt (4/17/24)

Anthony Castro

Chest (4/16/24)

Calves/Abs/Neck/Forearms (4/15/24)

Seth

Andrew

Hamstrings/Glutes (4/14/24)

Ashwin Mohta

Alex

Biceps/Triceps (4/13/24)

Julian man, who made you mad?! The chest supported lateral raises 3x50?! 💀

Jesus Salazar

Hard work pays off man lovely hell and pump my god 💪🏼💪🏼💪🏼

Lior Clark

Shoulders/Light Chest

Kieran

Back/Rear Delt (4/11/24)

Quads/Abductor/Adductor (4/10/24)

Joey

Gregg

Chest (4/9/24)

King

Calves/Abs/Neck/Forearms (4/8/24)

This was short but brutal! Solid stuff as always @Julian and team

Nikki 🙃

Hamstrings/Glutes (4/7/24)

The rack runs this messy gym I attend are a recipe for disaster

Biceps/Triceps (4/6/24)

Shoulders/Light Chest (4/5/24)

Shelley Wallace

Cory Williams

Quads/Abductor/Adductor (4/4/24)

Great way to start this week off #TurtlePower

Back/Rear Delt (4/3/24)

Nice kick off to this split! Looked simple but turned out into a daunting one

Chest (4/2/24)

Way to seal off this split. You will be missed, now on to the next! Bit late on it, but tomorrow will be the best day to start it off imo 😎

Calves/Neck/Forearms (4/1/24)

Bryton Seyfert

Rafael Santos

Back/Rear Delts (3/31/24)

You were right the 50 40 30 20 10 just activates those fibers on another level

Davis 

Hamstrings/Glutes/Abductor (3/30/24)

Solid one! Boulders are done, pretty chilled tri’s sesh though

Rafael

Shoulders/Triceps/Abs (3/29/24)

Went conventional on the adductors bit, grabbing both sides of the cable machine is a mission in itself at this here gym

Quads/Adductor (3/28/24)

Ardon

Chest/Biceps (3/27/24)

This is done and so am I! Solid active rest day on all facets

Calves/Neck/Forearms (3/26/24)

Wonderful sesh, took a little longer than I should’ve, but knocked it out

Jake Burgess

Back/Rear Delts (3/25/24)

Hamstrings/Glutes/Abductor (3/24/24)

Hama

Shoulders/Triceps/Abs (3/23/24)

My will to walk has been lost and I can’t find it

Quads/Adductor (3/22/24)

Tyler

Chest/Biceps (2/21/24)

Did everything but the calves portion of this sesh, as I re-injured my left calve 😒

Peter

Calves/Neck/Forearms (3/20/24)

Monkeyed around a bit on this one but got ‘er done

Back/Rear Delts (3/19/24)

David

Took a trip to pumpsville on that leg press for sure 💀💀💀

Hamstrings/Glutes/Abductor (3/18/24)

Solid boulders and tri’s sesh. Felt like I properly hit the mind muscle connection on the abs bit on this sequence

Shoulders/Triceps/Abs (3/17/24)

Walking has allotted itself on the list of “not-to-do’s” on this fine 1st day of the week

Pablo

Lucas Lucco

Quads/Adductor (3/16/24)

Dexter

Felt like this one took longer than expected, but a beastly sesh nonetheless

Chest/Biceps (3/15/24)

Calves/Neck/Forearms (3/14/24)

Back/Rear Delts (3/13/24)

Holy moly, that was a rough one. The finisher put the seal of obliteration on hammies, glutes and abductors!

Arms/Forearms (5/31/23)

Community

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