Name: Playbook - Julian Smith - Biceps/Triceps/forearms (8/5/23)
Uploaded: 2024-04-02T17:10:08.733Z
Duration: 90 min
Description: Biceps/Triceps/forearms (8/5/23)

Miguel

Ashley Lourie

Weak exercises… pump went away halfway through

Joey

Just what I needed for arm day 😮‍💨😮‍💨

Gustavo

William

Brandon

Daniel

Nate

Antonio alves

Sydney

Ashwin Mohta

JOSE S

Pete

Dave

The pep talk at the beginning sets us up for success. I appreciate it!

Rafael Santos

Peter

Joshua Kotansky

Tanner Morris

Jake

Andrew

just the thing I needed 💆🏻‍♀️🛐

Terra

Michael

Cameron Cobb

Albert Bersley

Rohit Golani

Great to be back at it. Unplanned absence. 
Feeling these for sure. 
🙌💪😎🤩👍💥👏👏👏

Shelley Wallace

Nick

I don’t know if that was enough reps 😂

Blake

I definitely felt the burn. I improvised on some items but all in all. Good pump

Bryan

Those rack runs really do its much needed damage on arms. Though its kinda hard to grab as many dumbbells as possible due to the fact that more than 90 something percent on The Daily Pump don’t own our own gyms

Joseph

I broke my steering wheel after this one. Thanks

Dustin

Arms are pumped!!! Forearms are not functioning lol

CESAR

Stephan

New moves. New rep schemes and set structure. Enjoying this.

Tashina

Mika 🫶🏻🖤

Chris

Rack run has to be against the Geneva convention

Sean Mullin

Not a fan of the overhead extensions, they definitely give me lifters elbow.

Jack

This was an incredible day on this split ! 👏🏼

Maggie

Anthony

Dominique Bradley

Hammer Bar Overhead Extension

Preacher Hammer Curl

Incline Double Arm Dumbbell Curl (5:0:1:0)

Incline Dumbbell Overhead Extension (5:0:1:0)

Superset

*Tricep Cable Press Down (reverse grip)

*Bicep Cable Reverse Curl

Body Weight Bicep Curl

Tricep Bench Dip

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)

Dumbbell Wrist Curl

Plate Reverse Wrist Curl

Biceps/Triceps/forearms (8/5/23)

Gary

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

Owen Chaffee

Chest (4/23/24)

Ricardo Lazo De La Vega Paredes

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

Nathan Dorado

Back/Rear Delt (4/17/24)

HECTOR MANUEL RAMIREZ GUZMAN

Anthony Castro

Chest (4/16/24)

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

Seth

Hamstrings/Glutes (4/14/24)

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)

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

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)

David

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)

Dexter

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/forearms (8/5/23)

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