Name: Playbook - Julian Smith - Biceps/Triceps (10/23/23)
Uploaded: 2024-04-02T17:10:09.078Z
Duration: 80 min
Description: Biceps/Triceps (10/23/23)

Miguel

Dexter

This took a lloonngg timmee... But, achievement unlocked: muscles shredded.

Gustavo

Jake

Justin

William

Mario

Mike

Jake Burgess

Manny

Seth Osner

Luis

Jordan

Zachary

I love closing with triceps. The pump is insane

Kyle Kelley

Killer Fuckin Daily Pump 💯💪🏽⚔️🥵

Albert Bersley

Huge guy at the gym complimented my biceps today. 😎

Grant

Rabih M.

Earlen

Andreas

Arm day with Julian is always the best!!!

Quinton Powell

Richard

Had no time to finish it 🤦🏻‍♂️

Ricardo Lazo De La Vega Paredes

Davi

Rashad

Darian

Carsten Berg

Anthony

I low key breezed through the bicep portion, but once in the thick of the tricep sesh, things began to get rather ugly. Phenomenal design @team! One thing? Is anyone else having issues with the Playbook timer?

Joseph

Tiffany

Andrew

Matthew

Owen Chaffee

Rafael

Gayil

Might of been one of the favorites for arm day 😮‍💨 
That was solid mate 👌🏼

Nathan Dorado

Corin

Dominique Bradley

Ana duncan

Only did 50% of the workout and I died inside

Abby

Dalton Winfree

Maggie

Lynn

Stephan

Alternating Dumbbell Curl

Alternating Dumbbell Hammer Curl

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

Incline Barbell Reverse Spider Curl

Compound Set

Reps 1-10: close grip
Reps 11-20: shoulder width grip
Reps 21-30: outside shoulder width grip

*Bicep Cable Curl (3 grip change)

Dumbbell Overhead Extension (single arm)

Back Supported Dumbbell Overhead Extension (reverse grip)

Cable Press Down (close grip)

Cable Overhead Extension (elbows bowed out)

Reps 1-10: wide underhand grip
Reps 11-20: shoulder width grip 
Reps 21-30: inside shoulder width grip

*Tricep Cable Press Down (3 grip change)

Biceps/Triceps (10/23/23)

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!!!

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

Timo

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)

Ashley Lourie

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)

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

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

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)

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 (10/23/23)

Community

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