Name: Playbook - Julian Smith - Biceps/Triceps (5/4/24)
Uploaded: 2024-05-04T18:09:14.675Z
Duration: 80 min
Description: Biceps/Triceps (5/4/24)

Charles

Rafael

Lucas Lucco

Arvin

Sydney

Alex

Joseph

Nathaniel

Massive Arm Pump, excellent workout sequence.

Richard Garcia

Damon Hutcheson

Twice this week's cuz my arms needa grow !!

Allen Bubello

Killer workout. Pump was the best in a long time !

Egorka

Tengo Gongadze

Incredible burn as always! Appreciate you fam💪😎

Gregory Hecht

Oscar

Jordan

Edgar Lozano

Teya

Mario

Tyler

Owen Chaffee

I see “rack run” and now I just run from the rack cuz fuck that

Michael

Cassie

Sterling

Stephan

I forgot all about the rack runs… wish it was still a distant memory 🫠🫠

Matt

Missed the rack runs those have to be my favorite workout rn 💪🏻💪🏻💪🏻

Uriel

Javier

Ricardo Lazo De La Vega Paredes

Maggie

Hollister

Brutal, most pumped my arms have ever been

Joey

Bryton Seyfert

Seated Alternating Dumbbell Curl

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

Machine Bicep 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)

Tricep Overhead Extension

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

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

Double Arm Dumbbell Extension (rack run)

Biceps/Triceps (5/4/24)

Jesus

Great work on my shoulders on fire I can feel the pump and see the pump

Lennox

This was a great workout. Those 21s got my shoulders looking cut 💪🏼

Alain

Shoulders/Light Chest (5/17/24)

Sarah

Joey Cahill

Quads/Abductor/Adductor (5/16/24)

Vishal Ratte

Timo

William

Back/Rear Delt (5/15/24)

Diamond

Chest (5/14/24)

Calves/Abs/Neck/Forearms (5/13/24)

Tiffany

Ashley Lourie

Hamstrings/Glutes (5/12/24)

Jake

Ryan

Biceps/Triceps (5/11/24)

King

Shoulders/Light Chest (5/10/24)

Dezhane

Nathan Dorado

Christopher

Quads/Abductor/Adductor (5/9/24)

Eliazar

Back/Rear Delt (5/8/24)

Rafael Santos

Chad

Chest (5/7/24)

Calves/Abs/Neck/Forearms (5/6/24)

Hamstrings/Glutes (5/5/24)

Kevin Enkelmann

Shoulders/Light Chest (5/3/24)

HECTOR MANUEL RAMIREZ GUZMAN

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

Mike

Back/Rear Delt (5/1/24)

Chest (4/30/24)

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

Goodness me that was insanely rough from beginning to end

Mallory

Hamstrings/Glutes (4/28/24)

The message at the beginning makes a difference, thank you!

Biceps/Triceps (4/27/24)

Marvelous boulder building sesh, with some light chest sprinkled in there

Jesus Salazar

Chase

Shoulders/Light Chest (4/26/24)

Yeah, walking is no longer an option today. Geez

Luis

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

Ashwin Mohta

Hector

Back/Rear Delt (4/24/24)

Such a lovely chest session! Wonderfully crafted!

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

Chest (4/23/24)

Them little muscles are slowly growing! Bang, bang!

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

Allyson

Hamstrings/Glutes (4/21/24)

Wonderful session! Only complaint and constant complaint when doing arms is the rack runs, they’re so hard to accomplish in a gym where all dumbbells are scattered throughout the gym

Biceps/Triceps (4/20/24)

Boulders are demolished, then those 9 TUT’s for light chest were an insult to injury. Geez!

Shoulders/Light Chest (4/19/24)

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

Back/Rear Delt (4/17/24)

Lior Clark

Chest (4/16/24)

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

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)

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)

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

Biceps/Triceps (5/4/24)

Community

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