Name: Playbook - Julian Smith - Biceps/Triceps (9/23/23)
Uploaded: 2024-04-02T17:10:08.943Z
Duration: 90 min
Description: Biceps/Triceps (9/23/23)

Miguel

Ashley Lourie

Javier

Devin Hoskins

Timo

Gustavo

Dexter

HECTOR MANUEL RAMIREZ GUZMAN

Jordan

Zach

Christopher Barbella

Daniel

William

Roberto

Marcellus

Loved it! I couldn’t do one of them cause they don’t have that machine at my gym no I used free weights

Yani

Mitchell Young

Demonte

Castleman

Cameron Cobb

Joey

Jake

Best arm pump I ever had. This is strictly mental.

Rodney

Peter

Those incline to flats get me every time 🥵

Karleigh

Jonathan

Solid, solid arm blowup! Arms are toasted and roasted on this fine morning

Joseph

David

Zach McGee

Andres

Awesome pump. Loved the supersets. Last 2 burnouts were awesome 💪

Joey Cahill

LeRoy

Owen Chaffee

The last exercise explanation is different than the actual video.
Good trainning 💪🏼

Ricardo Lazo De La Vega Paredes

Michael

Workout

Crazy stupid sick disgusting absolutely absurd arm pump

WOW I MIGHT SOUND LIKE A BROKEN RECORD SAYING EACH WORKOUT IS MY FAVORITE BUT ITS BECAUSE THEY KEEP ON GETTING BETTER AND BETTER ITS CRAZY!!! Loved every bit of this workout

Nathan Dorado

Maggie

I really enjoyed it and got a nasty pump, but I wasn’t quite sure how to do the fully upright kickbacks and the laying flat curls

Caleb

Dominique Bradley

Ryan

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

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

Tricep Cable Press Down (close grip)

Bicep Cable Curl (close grip)

Superset

Slight Incline Cable Skull Crusher (close grip) (1:0:1:2)

Slight Incline Cable Curl (curling behind head) (1:0:1:2)

No rest time. One side rests while the other side works.

*Machine Bicep Curl

*Single Arm Cross Body Tricep Extension (reverse grip)

Starting with bench in an upright position to start. Pick a weight that lands you around 12 reps. Once you fail, step out and drop the angle of the bench down one click and hop back in and hit another set with the same weight to failure. Do this on repeat until you hit flat bench.

*Double Arm Dumbbell Curl (Incline to flat)

*Chest Supported Dumbbell Kickback (incline to flat)

Biceps/Triceps (9/23/23)

Stephan

Gary

Pete

Shoulders/Light Chest (4/26/24)

Earl Williams

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 💯⚔️🤙🏽

Albert Bersley

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

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

Alex

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

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 😒

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 (9/23/23)

Community

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