Name: Playbook - Julian Smith - Biceps/Triceps (10/11/23)
Uploaded: 2024-04-02T17:10:09.026Z
Duration: 80 min
Description: Biceps/Triceps (10/11/23)

Miguel

The overhead curl on the pull-down machine doesn’t hit much

Joey

Dexter

Sean Mullin

Killer Fuckin Arm Pump 💯💪🏽🤙🏽

Albert Bersley

Mario

William

Rafael Santos

Those single arm overheads were way harder than they should’ve been 😅

Andrew Layne

Christopher Barbella

Timo

Andreas

Manny

holy moley 💪🏽 best arm pump I've ever had 🥹

Mike

Gustavo

Skylar Veis

LeRoy

Vince

Egorka

David

The rack finishers are unique and enjoyed the pump

Peter

Abby

Naveen

Mily

Ahhjhhhhhhhhfjfjgkfkjhjhhhhhhhh😍😆😍😆😍💪🏼😎💡😂😂😂

Castleman

Ricardo Lazo De La Vega Paredes

Christopher Buck

Bryan

nadine

Jordan

Feeling like inflatable arm Spongebob after these rack runs 🤜🏽

Anthony

Again, confirmed you can do this workout in a hotel gym… NO EXCUSES!!!!!

Bridger

Pump was for sure their! Arms felt tight is an understatement.

Adrian

Anaeli

The only split worth lifting every single day. Worth every bit per month! 👊

Scott

Owen Chaffee

Darian

Dominique Bradley

Alex Ramirez

King

Those rack runs are quite the mission to complete at the gym I attend, as dumbbells are scattered all over the place. Any options to be able to get the maximum benefit from the rack runs. Been asking @Julian and team for quite some time to zero response

Joseph

Maggie

Set 1 👇🏻
Rep 1: (1:0:1:5)
Reps 2-10: no tempo

Set 2 👇🏻
Rep 1: (1:0:1:10)
Reps 2-10: no tempo

Set 3 👇🏻
Rep 1: (1:0:1:15)
Reps 2-10: no tempo

Set 4 👇🏻
Rep 1: (1:0:1:20)
Reps 2-10: no tempo

*Machine Tricep Press Down

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

*Smith Machine Close Grip Bench

Reps 1-10: Underhand grip (knuckles facing up)
Reps 11-20: Normal grip

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

*Single Arm Overhead Extension (with grip change)

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 (rack run)

*Machine Bicep Curl

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

*Overhead Cable Curl (Close grip, behind the head)

Hand slightly turned inward.

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

*Dumbbell Preacher Hammer Curl

Dumbbell Curl (rack run)

Biceps/Triceps (10/11/23)

Stephan

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!!!

Back/Rear Delt (4/24/24)

Killer Fuckin Chest Pump 💯⚔️🤙🏽

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

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)

Luis

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

Gregg

Chest (4/9/24)

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

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 😒

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)

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!

Biceps/Triceps (10/11/23)

Community

More workouts from Julian Smith