Name: Playbook - Julian Smith - Biceps/Triceps (12/20/23)
Uploaded: 2024-04-02T17:10:09.376Z
Duration: 80 min
Description: Biceps/Triceps (12/20/23)

Dexter

Arvin

Lucas Lucco

Egorka

Oscar

Mike

William

Teya

King

Mohammed Saeed

Jake

Found a gym that was opened on Christmas Day! #HipHipHurray What a lovely place, I was able to bust the “rack run” in front of all the dumbbells with allllll of them being there, actually; unlike LA Fitness’s dumbbell mayhem. On that note, GOD bless you fam and Merry Christmas to all

Joseph

Luke

David

Dominique Bradley

Earl Williams

Pete

Emma

Nathan Dorado

Jacob

Manu

Mohd Ahmad

Gregg

Carson Taylor Cox

Abby

So glad I started your workouts, just what I needed to get my mind back into it, another killer workout! One of my favorites so far!

Preston

Derek

Favorite arm day yet. Every movement hit the mark👊🏻

Jackson Cheney

Mario

Ryan

Faith Inay

Joey Cahill

Micah

Jacob Suckstorf

Evan

Anthony

Jeffrey

Maggie

Dennis

Alex

Been doing this with you for years and I can safely say this week has been the most solid back to back workouts yet! 🔥

Joshwa

Ross

Arm and leg days on here are the best!!!!

Jordan

Rodger

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

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

If you don’t have this bar use dumbbells instead

Last set drop set: 8 drop 8 drop 8

*Bar Hammer Curl

Wide Cable Curl (1:2:1:0)

Wide Bicep Cable Curl (1:0:1:2)

Compound Set

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)

*Machine Tricep Press Down (1:0:1:2)

*Floor Skull Crusher (hammer bar)

Tricep Cable Press Down (1:2:1:0)

Cross Cable Tricep Extension (1:0:1:2)

Double Arm Dumbbell Extension (rack run)

Biceps/Triceps (12/20/23)

Stephan

Gary

Shoulders/Light Chest (4/26/24)

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 💯⚔️🤙🏽

Albert Bersley

Alain

Owen Chaffee

Chest (4/23/24)

Ricardo Lazo De La Vega Paredes

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

Steven

Hamstrings/Glutes (4/21/24)

Victor

Sarah

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

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

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

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

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 (12/20/23)

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