Name: Playbook - Julian Smith - Arms/Forearms (7/10/23)
Uploaded: 2024-04-02T17:10:08.624Z
Duration: 90 min
Description: Arms/Forearms (7/10/23)

Alex

Miguel

Rahul Verma

Ryan

Kyle

Ricardo Lazo De La Vega Paredes

Steven

Manny

Solid pump! I shan’t be able to use my arms for a few days.

Jake

Garrett

Albert

William

Earl Williams

Owen Chaffee

Rafael

1st two exercises got the pump goin and those rack runs killed at the end.

https://www.facebook.com/ArmyAmuse/videos/1326516624630256/512146https://www.facebook.com/ArmyAmuse/videos/1326516624630256/

Panagiotis

Tanner Puckett

Evan

Cameron Cobb

Albert Bersley

Jared

Love the rack runs. The supersets switching feel awful when it’s dumbbells but the cable ones work bettee

Chase

Sean Mullin

Timo

adolpho

jose Tinajero

Faith Inay

Caleb

Mohd Ahmad

Joey Cahill

Mark

Jacob

Robin

BRUUUTALLLLLLLL
Absolutely destroyed my arms

Josh Morrow

Dave

Anthony

Dr. J

Sabrina

Nick

Maggie

Stephan

In the run the rack I was like, stop at 10? I’m starting there 🥲

Brandon

Eikmeer

Great workout! Best I’ve felt in the gym in a while!

Alexander

*Barbell Curl (close grip)

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

*Dumbbell Reverse Curl (elbow pointed out)

*Barbell Overhead Extension

Close Grip Bench Press (extra flared elbows)

Wide Cable Skull Crusher

Wide Cable Curl

Superset

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

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

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.

Double Arm Dumbbell Extension (run the rack)

Dumbbell Curl (rack run)

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

*Elbow Supported Reverse Wrist Curl

*Dumbbell Wrist Curl

Arms/Forearms (7/10/23)

Gary

Pete

Shoulders/Light Chest (4/26/24)

Dominique Bradley

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 💯⚔️🤙🏽

Alain

Chest (4/23/24)

Mike

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

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)

Ashley Lourie

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

Seth

Andrew

Hamstrings/Glutes (4/14/24)

Ashwin Mohta

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

Joseph

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

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)

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 (7/10/23)

Community

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