Name: Playbook - Julian Smith - Arms/Forearms (7/20/23)
Uploaded: 2024-04-02T17:10:08.666Z
Duration: 90 min
Description: Arms/Forearms (7/20/23)

Gerard

Ashley Lourie

Joshua Kotansky

Ethan Goerman

Tria

No off days with you. 
Incredible fucking session.

A little too long but great workout nonetheless

Nate

Jake

Aneil

Killer Fuckin Daily Pump 💯💪🏽🥵🤙🏽

Albert Bersley

Anthony

Dave

Egorka

Faith Inay

Steven

Awesome workout like always. Thanks for the variety. It keeps working out interesting

Jen S.

Anui

Stas Szczurek

Rack Runs: Sissy Squats for arms. 🥴💪

Chad

Jackson Cheney

Joseph

Sean Mullin

Timo

Mohd Ahmad

Beyonces booty is back to hanging off our arms sheeeeesh

Nathan Dorado

Andrew

Those standing skull crushers are always nice

Zach McGee

Bryan

Epic pump. Love starting with one muscle then going to the next. One of my favorites 💪

Joey Cahill

Pump is just thicker than a bowl of oatmeal

Dominique Bradley

I could do this and had the equipment at my gym. Big plus.

Ryan Boone

Terra

Going to miss this split, but PUMPED for the challenge 🤙🏼

Maggie

Mike

Love that you mix up your arm days- alternating bis & tris then exerting all bis then tris. Good mix 👊🏼

Karleigh

Stephan

omeir

Josh

Jermaine Jones

Athan

Tyler

Alternating Dumbbell Curl

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

Reps 1-8: behind the pulley
Reps 9-16: at the pulley
Reps 17-24: in front the pulley

*Overhead Cable Curl (3 position)

*Machine Bicep Curl (1:0:1:2)

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)

Tricep Overhead Extension

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

Reps 1-10: Reverse grip
Reps 11-20: Overhand grip

*Standing Cable Skull Crusher

*Cross Cable Tricep Kick Out (1:0:1:2)

Double Arm Dumbbell Extension (run the rack)

Arms/Forearms (7/20/23)

Gary

Pete

Shoulders/Light Chest (4/26/24)

Earl Williams

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 💯⚔️🤙🏽

Alain

Owen Chaffee

Chest (4/23/24)

Ricardo Lazo De La Vega Paredes

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

William

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

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)

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)

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)

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)

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 (7/20/23)

Community

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