Name: Playbook - Julian Smith - Biceps/Triceps (4/6/24)
Uploaded: 2024-04-07T17:18:22.985Z
Duration: 90 min
Description: Biceps/Triceps (4/6/24)

The rack runs this messy gym I attend are a recipe for disaster

Joseph

Ashwin Mohta

King

Ricardo Lazo De La Vega Paredes

STEVE

Jake

Ashley Lourie

Egorka

Rafael

Brandon

Almost didn’t make it through this one 🥵🔥🔥🔥🔥🔥 never have seen my biceps and triceps so pumped. The fuckin rack runs were NUTS

Allen Bubello

Ryan

Scott

Teya

Moose

Evan

Vishal Ratte

Jacob

Fredi

William

Isaac

David

Mario

Dominique Bradley

Zach

Alex

Mily

Priscilla

Jay Lopez

Stephan

Jordan

Christian

Arvin

Dave

Lori Long

Billy

Justin

Solid Fuckin Daily Pump 💯💪🏽⚔️

Albert Bersley

Camx

Laura

John

Love arms having their own day 💪🏻 those rack runs were killer 💀💀💀

Uriel

Rodger

Maggie

Hollister

Great pump. Love arm day on its own! Loving this split so far.

Joey Cahill

Last set rest pause: After completing the last set of 8 reps, rack the weight 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.

*Alternating Dumbbell Hammer Curl

*Kneeling Single Arm Overhead Cable Curl

Barbell Curl (torso leaning forward)

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)

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.

*Dumbbell Single Arm Overhead Extension

*Cable Overhead Tricep Kickout

Bent Over Dumbbell Kickback

Double Arm Dumbbell Extension (rack run)

Biceps/Triceps (4/6/24)

Liam Taylor

Hamstrings/Glutes (4/28/24)

Always love it when it’s short and sweet

Drew Ginsburg

Literally tried scratching my shoulder on the same arm and the pump was so stupid I couldn’t💀💀

Michael

Biceps/Triceps (4/27/24)

Derrick

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

Shoulders/Light Chest (4/26/24)

Oscar

Earl Williams

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

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

Jesus

Brad

Back/Rear Delt (4/24/24)

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

Niklas

Hector

Chest (4/23/24)

Javier

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

Nathan Dorado

Biceps/Triceps (4/20/24)

Shoulders/Light Chest (4/19/24)

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)

Biceps/Triceps (4/13/24)

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

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)

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)

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)

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)

Matt

Mike

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 (4/6/24)

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