Name: Playbook - Julian Smith - Arms/Forearms (6/30/23)
Uploaded: 2024-04-02T17:10:08.579Z
Duration: 90 min
Description: Arms/Forearms (6/30/23)

Miguel

George

William

Daniel Crossley

On my way to 22” pythons!! 🐍 💪🏽

loran kennedy

Ricardo Lazo De La Vega Paredes

Michael

Gustavo

Luis

Definitely owe you a stogie for this one.

Steven Ruiz

jeremiah

Owen Chaffee

Egorka

Brenden

Joseph

Adam

Shit was lit. Kinda tweaked my back a little more than half way through, but excited to finish it when I feel better. Yuuuge pump

Jose

David

Ryan

My cannons say it was a solid workout 🔥🔥🔥

Pete

Can your biceps’s explode out your arms cause I think that’s what’s is going to happen

Daisy

Corey

Caleb

Amazing workout, the exercises on forearms were a bit long as there were 30 reps * 4 for each set and 6 sets, I prefered to do it standing with one dumbbell each arm to reduce time
Amazing work !

Dr. J

Holy swoliosis Batman! Pump city!!! 💪 🔥

Maggie

Anthony

Mike

That wrist action were BURNERS at the end big dawggg😵‍💫👌🏽

Dominique Bradley

Heck of a pump. A lot of reps takes some mental fortitude to finish atleast for me.

Connor

John Ray

Barbell Overhead Extension (5:0:1:0)

Barbell Curl (close grip) (5:0:1:0)

Last set drop set: 8 drop 12

(1:0:1:2) only on 12 rep drop set.

*Cable Hammer Curl (rope attachment)

*Tricep Rope Press Down

Superset

Floor Skull Crusher (hammer bar)

Seated Barbell Curl

Double Arm Dumbbell Curl (curling out to the sides)

Double Arm Overhead Extension (shoulder width to width)

Basically starting with the weight that you can do for two reps, hit those two reps to failure, drop the dumbbell 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 the other dumbbells back up and getting him into position. Work your way all the way down to 10 pounds.

*Dumbbell Curl (rack run)

Starting with the weight that you can do for two reps, hit those two reps to failure, drop the dumbbell 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 the other dumbbells back up. Work all the way down to 10 pounds.

*Double Arm Dumbbell Extension (rack run)

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

*Single Arm Dumbbell Wrist Curl

*Dumbbell Reverse Wrist Curl

Arms/Forearms (6/30/23)

Stephan

Gary

Shoulders/Light Chest (4/26/24)

Earl Williams

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)

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

Steven

Hamstrings/Glutes (4/21/24)

Victor

Sarah

Teya

Biceps/Triceps (4/20/24)

Matt

Johnny

Timo

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)

Ashley Lourie

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)

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 (6/30/23)

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