Name: Playbook - Julian Smith - Biceps/Triceps (4/13/24)
Uploaded: 2024-04-13T18:15:15.643Z
Duration: 80 min
Description: Biceps/Triceps (4/13/24)

Ashwin Mohta

Ashley Lourie

Alex

Nathan Dorado

Ross

Javier

Moose

Jake

Matt

LeRoy

Filipe

William

Timo

Ryan

Tough one to come back from vacation with….💥🔥🔥🔥

Teya

Owen Chaffee

Cassie

Arvin

Jordan

Aldrich

Jonathan

Mario

Tyler

Oscar

Awesome instructional video. Short and efficient enough to look at between resting. 🔥

Justin

Killer Fu€kin Arm Pump 💯💪🏽⚔️🤙🏽

Albert Bersley

Erick

Rafael

Rack run had me literally laughing out loud with how fatigued i got. Felt like I couldn’t have lifted a penny by the end!

Kanyon

Devin Hoskins

Dominique Bradley

Billy

Joey Cahill

Mike

Rene

My favorite day of this new split. Can’t get enough of those rack runs sheeeesh 💪🏻💪🏻🔥

Uriel

Peyton Mann

Dave

Braden

If you don’t have this bar use dumbbells instead

Last set rest pause: After completing the last set of 8 reps, set the weight down and take a 10 second break. Taking big slow deep breaths. Then jump back in with the same weight and go for as many more reps as possible.

*Bar Hammer Curl

*Kneeling Single Arm Overhead Cable Curl

Flat Bar Cable 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)

If you don’t have this bar, use dumbbells instead.

Last set rest pause: After completing the last set of 8 reps, set the weight down and take a 10 second break. Taking big slow deep breaths. Then jump back in with the same weight and go for as many more reps as possible.

*Hammer Bar Overhead Extension

*Single Arm Tricep Extension (cross body)

Flat Bar Cable Press Down (1:0:1:2)

Double Arm Dumbbell Extension (rack run)

Biceps/Triceps (4/13/24)

Calves/Abs/Neck/Forearms (4/29/24)

Messed up my 5 star streak rating 😞 booty pump was out of this world 🍑

Maggie

Hamstrings/Glutes (4/28/24)

Looked pretty easy when I was looking at it but once I got to it the pump was insane. My biceps feel like they are going to rip apart

Brandon

John

Bro your work outs make my gym sessions worth it everytime 8 days strong back to your routine !

Rene santana 

Biceps/Triceps (4/27/24)

Derrick

My chee chee’s are done and we barely did two lifts…🫡

Shoulders/Light Chest (4/26/24)

Was drenched in sweat by the 3rd exercise

Quads/Abductor/Adductor (4/25/24)

That wide grip straight arm lat pull down burned like a UTI

Jesus

Back/Rear Delt (4/24/24)

Sick dude. Insane pump. I love this split

Man!!!! Missed the pump. Back at it after a year long break.

Niklas

Chest (4/23/24)

Ricardo Lazo De La Vega Paredes

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

Brutal. Not sure how to do drop sets on exercises where it takes 30-45 sec to take weights off the bar (deadlift, hip thrusts).

Zakaria Hamani

Hamstrings/Glutes (4/21/24)

Allyson

King

Biceps/Triceps (4/20/24)

Shoulders/Light Chest (4/19/24)

Jay Lopez

Quads/Abductor/Adductor (4/18/24)

Jesus Salazar

Eliazar

Back/Rear Delt (4/17/24)

Lior Clark

HECTOR MANUEL RAMIREZ GUZMAN

Chest (4/16/24)

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

Seth

Andrew

Hamstrings/Glutes (4/14/24)

Julian man, who made you mad?! The chest supported lateral raises 3x50?! 💀

Hard work pays off man lovely hell and pump my god 💪🏼💪🏼💪🏼

Shoulders/Light Chest

Joseph

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

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)

Dexter

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 (4/13/24)

Community

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