Name: Playbook - Julian Smith - Biceps/Triceps (9/11/23)
Uploaded: 2024-04-19T22:29:33.313Z
Duration: 90 min
Description: Biceps/Triceps (9/11/23)

Alex

Carsten Berg

Reps 1-10: Reverse grip
Reps 11-20: Overhand grip

*Standing Cable Skull Crusher (pulley high)

Double Arm Cable Curl (pulley high)

Tricep Overhead Extension

Incline Dumbbell Curl

Superset

Barbell Curl (close grip) (5:0:1:0)

Barbell Overhead Extension (5:0:1:0)

Incline Double Arm Dumbbell Curl

Incline Double Arm Dumbbell Extension

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)

Dumbbell Curl (rack run)

Biceps/Triceps (9/11/23)

Robert

Just got back on the daily pump and man how I missed these workouts.

Back/Rear Delts (9/7/23)

Chest/forearms (9/8/23)

Legs (9/9/23)

Ivan

Shoulders/traps (9/10/23)

I like to add this core into a day during the week and same with calves and neck so when this day does come up I can spend the hour on cardio instead!

Cameron

This week is the most sore I’ve been in years.

Calves/Abs/Neck (9/12/23)

Back/Rear Delts (9/13/23)

Faith Inay

Chest/forearms (9/14/23)

Legs (9/15/23)

Chest/forearms (9/20/23)

Shoulders/traps (9/16/23)

Owen Chaffee

Biceps/Triceps (9/17/23)

Calves/Abs/Neck (9/18/23)

Back/rear delts (9/19/23)

Charles LeMay

Chest/forearms (9/26/23)

Legs (9/21/23)

Shoulders/traps (9/22/23)

Calves/Abs/Neck (9/24/23)

Back/rear delts (9/25/23)

Biceps/Triceps (9/23/23)

Jumped to this arm day after I tore my hamstring. Great pump, wasn’t gonna let a tear stop the chance to grind

Biceps/Triceps (9/29/23)

Legs (9/27/23)

Shoulders/traps (9/28/23)

Calves/Abs/Neck (9/30/23)

Back/rear delts (10/1/23)

Chest/forearms (10/2/23)

While doing the RDLs my right hamstring just popped and I have a pulled hamstring. Didn’t finish the lift but I’ll be back

Legs (10/3/23)

Shoulders/traps (10/4/23)

Biceps/Triceps (10/5/23)

Calves/Abs/Neck (10/6/23)

Back/rear delts (10/7/23)

Chest/forearms (10/8/23)

Legs (10/9/23)

Shoulders/traps (10/10/23)

Biceps/Triceps (10/11/23)

Calves/Abs/Neck (10/12/23)

Back/rear delts (10/13/23)

Chest/forearms (10/14/23)

Legs (10/15/23)

Shoulders/traps (10/16/23)

Biceps/Triceps (10/17/23)

Calves/Abs/Neck (10/18/23)

Back/rear delts (10/19/23)

Chest/forearms (10/20/13)

Legs (10/21/23)

Shoulders/traps (10/22/23)

Biceps/Triceps (10/23/23)

Calves/Abs/Neck (10/24/23)

Back/rear delts (10/25/23)

Chest/forearms (10/26/23)

Biceps/Triceps (9/11/23)

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