Name: Playbook - Julian Smith - Arms/Forearms (6/15/23)
Uploaded: 2024-04-02T17:10:08.512Z
Duration: 90 min
Description: Arms/Forearms (6/15/23)

Miguel

Ashwin Mohta

That last forearm superset was just an insult to injury! Goodness me, this one looked rather easy on paper. But once I was neck deep in it, I was almost tapping out here and there

Joseph

Ashley Lourie

Kevin

Lyorant

Manny

Weak arms are heavy meat balls and spaghetti 🔥💪🏾

William

😤😤😤😤😤😤🥵🥵🥵🥵🥵🥵

Hector

Trevor

This was without a doubt, one of the best pumps I've had. Loved the workout!

Jonathan

This is one of my favourite arm workouts ever.. and the pump 👌🏾

Ayaaz

Buckeyes14

Timo

Faith Inay

Ryan Boone

Maddox

Ricardo Lazo De La Vega Paredes

One of the best arm pumps I’ve had in a miiinute 🔥

Brenden

Christoffer

Owen Chaffee

David

Shelley Wallace

Taylor

What is the song playing in the background of your preacher curl set????

Darian

Stas Szczurek

First workout back on the app. Haven’t had a good workout like that in years.

Justin Cummings

Andrew

Great start; consistent pump until final crushing sets

Earl Williams

Travis

Second day using your program and I’m adjusting the weights constantly, I still haven’t been able to finish a workout haha

Jesse

Arms are dead and can’t feel my forearms 🔥🔥

Nick

Pete

I used to use the daily pump years ago & it tremendously helped my growth at the gym. Gave it a break and then came back and this app is so much beneficial and I missed the workout splits this provided for me

Elvis

Bradley Taylor

Brent Craddock

Anthony

Maggie

Stephan

Raul

Katelynn

Jackson Traglia

People keep asking what I’m doing to get the results I’m getting. I keep pointing them your direction. Keep the solid workouts coming!

Jose

Each set: 6 drop 12

6 rep set: wide grip 
12 rep set: close grip

*Barbell Preacher Curl

*Barbell Overhead Extension

*Cable Tricep Extension (reverse grip)

*Cable Bicep Curl

Superset

Incline Double Arm Overhead Extension (5:0:1:0)

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

*Tricep Cable Press Down (close grip)

*Bicep Cable Curl (close grip)

Super Set

Cable Wrist Curl (T rex arms)

No rest time. One side rests while the other side works.

*Preacher Reverse Wrist Curl (W bar)

Arms/Forearms (6/15/23)

Gary

Shoulders/Light Chest (4/26/24)

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

Chest (4/23/24)

Mike

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

Carlos

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

Eliazar

Nathan Dorado

Back/Rear Delt (4/17/24)

HECTOR MANUEL RAMIREZ GUZMAN

Anthony Castro

Chest (4/16/24)

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

Seth

Hamstrings/Glutes (4/14/24)

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)

Luis

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)

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)

Finn

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)

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 (6/15/23)

Community

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