Name: Playbook - Julian Smith - Biceps/Triceps (4/20/24)
Uploaded: 2024-04-20T17:38:58.508Z
Duration: 80 min
Description: Biceps/Triceps (4/20/24)

Rafael

Ashley Lourie

Good workout. No excessive reps. Just solid.

Eddie

Lucas Lucco

Allyson

Nathan Dorado

King

Tyler

Michael

Patrick

Did biceps first and good googly was they on fire 💪

Ryan fugate

Victor

Sarah

Teya

My wife said, “wow, look at daddies biceps”, and all the kids went wild. Today is a good day.

Mark

Arms feel like they are gunna split open! 🤙🏼🤙🏼💪🏼

Matt

Arvin

Stephan

Christian

William

Steven

Ryan

Luis

Allen Bubello

Mike

Mase

Sir, WTH was that?!!! Arms were done after first set

Alex

Hasan

Killer Fuckin Arm Pump 💯💪🏽⚔️🤙🏽

Albert Bersley

Bryton Seyfert

Great workout, especially since my they have been choppy lately. Finally got a good biceps/triceps session in today.

Charles

By far my favorite arm workout with this split so far. Starting with triceps set up the whole arm pump

Cameron

Billy

Katriel

Irving Gonzalez

Mario

Marcie Fleming

Ricardo Lazo De La Vega Paredes

Dominique Bradley

Owen Chaffee

Anthony

Oscar

Filipe

Egorka

Uriel

John

*Machine Tricep Press Down

*Cable Overhead Extension

*Flat Bar Cable Press Down (reverse close grip)

(1:0:1:5) on reps 5, 10 & 15.

Overhand grip with elbows slightly in front of shoulders. Contracting out in front instead of directly down.

*Flat Bar Cable Press Down

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

If you don’t have this bar use dumbbells instead

*Bar Hammer Curl

*Bicep Cable Hammer Curl (D grip)

*Wide Bicep Cable Curl

Dumbbell Curl (rack run)

Biceps/Triceps (4/20/24)

This was a great workout. I’m glad I ended this week strong 👍🏼

Alain

Shoulders/Light Chest (5/3/24)

Best mind muscle on a leg day. The 15 rep leg presses destroyed me.

Joey Cahill

Quads/Abductor/Adductor (5/2/24)

Talha

Back/Rear Delt (5/1/24)

Haitham

Robert

Chest (4/30/24)

Daniel Crossley

Drew Ginsburg

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

Brandon

Hamstrings/Glutes (4/28/24)

Delaney Roach

HECTOR MANUEL RAMIREZ GUZMAN

Kevin Enkelmann

Biceps/Triceps (4/27/24)

“Light” chest my pecs are dying after those flies

The shoulder bar raises from mid point, should be called the “caveman makes fire celebration”

Shoulders/Light Chest (4/26/24)

Peyton Mann

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

Hector

Jordan

Back/Rear Delt (4/24/24)

I liked this one I went too heavy on flat bench chest press

Chest (4/23/24)

Javier

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

Moose

Hamstrings/Glutes (4/21/24)

Shoulders/Light Chest (4/19/24)

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

Jesus Salazar

Eliazar

Back/Rear Delt (4/17/24)

Ashwin Mohta

Lior Clark

Chest (4/16/24)

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

Joseph

Seth

Hamstrings/Glutes (4/14/24)

Bro those rack runs are so hard to accomplish in a gym packed with meatheads and airheads. We need to find another viable option to rock this one out

Biceps/Triceps (4/13/24)

Insane sesh from top to bottom. The 50 reps were intense

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

Shoulders/Light Chest

Back/Rear Delt (4/11/24)

As always these short looking workouts become a nightmare. Rough and gruesome to the “t”

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)

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)

Dexter

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)

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

Quads/Adductor (3/16/24)

Felt like this one took longer than expected, but a beastly sesh nonetheless

Biceps/Triceps (4/20/24)

Community

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