Name: Playbook - Julian Smith - Biceps/Triceps (9/11/23)
Uploaded: 2024-04-02T17:10:08.890Z
Duration: 90 min
Description: Biceps/Triceps (9/11/23)

Miguel

Alex

Jake Burgess

Ashley Lourie

Mallory

Best arm workout is a min. Ya know the arms have been pushed when they're a wrinkly mess of lactic acid at the end.

Scott

Itay

Ricardo Lazo De La Vega Paredes

Albert Bersley

Salvador

Dagger

Biceps/Triceps let’s gooooooooooooooooooooooooo!
@thomas_castleman

Castleman

William

Awesom arm pump. Wish they looked this huge all the time. . . We always chasing the pump!! Facts!

Lizandro

Jake

Dexter

Anaiah Orlando

HECTOR MANUEL RAMIREZ GUZMAN

Chase

Dawnita

Manny

Daniel

David

Jordan

Robin

Evan

Faith Inay

Cameron Cobb

Anui

Bi and tri supersets are always the best!

Jacob

Angel

Ross

Jerry

SpongeBob inflatable arms ACTIVATED💪🏼😈💪🏼😈💪🏼😈

Nathan Dorado

Rack runs at the end has my arms blown the fuck up!

Mily

Brooo I’m gonna get shot at this gym trying to bust the rack runs. I gotta hoard a bunch of dumbbells to bust it out. And my life seems in constant danger with the mean looks from these broads and dudes

Joseph

Arms are completely pumped and exhausted 💪🏾.

Richard Garcia

Harry

Brruuuuuhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhh

Darian

Holy shit the biceps were cramping after the first exercise😅

Burnsy

Owen Chaffee

Dominique Bradley

Calvin Schmidt

Rodney

Paul

Joey

Arm pump is insane this morning. Awesome workout

Thomas

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)

Stephan

Gary

Pete

Shoulders/Light Chest (4/26/24)

Earl Williams

Caleb

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

Best back workout in a bit. Pump was there after first exercise!!!

Mario

Back/Rear Delt (4/24/24)

Killer Fuckin Chest Pump 💯⚔️🤙🏽

Alain

Chest (4/23/24)

Mike

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

Steven

Hamstrings/Glutes (4/21/24)

Victor

Sarah

Teya

Biceps/Triceps (4/20/24)

Matt

Johnny

Timo

Shoulders/Light Chest (4/19/24)

Jay Lopez

Carlos

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

Eliazar

Back/Rear Delt (4/17/24)

Anthony Castro

Chest (4/16/24)

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

Seth

Andrew

Hamstrings/Glutes (4/14/24)

Ashwin Mohta

Biceps/Triceps (4/13/24)

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

Jesus Salazar

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

Lior Clark

Shoulders/Light Chest

Kieran

Back/Rear Delt (4/11/24)

Luis

Quads/Abductor/Adductor (4/10/24)

Gregg

Chest (4/9/24)

King

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

Rafael

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

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)

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

Lucas Lucco

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 (9/11/23)

Community

More workouts from Julian Smith