Name: Playbook - Julian Smith - Biceps/triceps (1/26/23)
Uploaded: 2024-04-02T17:10:07.906Z
Duration: 90 min
Description: Biceps/triceps (1/26/23)

Karan

🔥🔥🔥🔥🔥💪🏽💪🏽💪🏽

Miguel

Darius Scheepers

Why you hate me bro. I don’t even know you and your trying to kill me. 

Great workout. My arms are burning

Dennis

HECTOR MANUEL RAMIREZ GUZMAN

Ashley Lourie

Peter

Fried me. 🤕
Great challenge. 
❤️💯🙌💪😎🤩

Shelley Wallace

Jack Neumann

Owen Chaffee

Matthew

David

Natalie

Anthony Castro

Ricardo Lazo De La Vega Paredes

Jordan

Emanuel

Chad

Running the rack was brutal but felt so good

Jake

Juan Luna

William

Jonathan

Vikas

Robert Martinez

arms pumped up like larry the lobster 💪🏼

Jason

Justin

Going to be a struggle to pick up a pen tomorrow

Bogdan

Jami Roth

Andrew

Nivaldo Menendez

Finn

Mark

The rack run at the end was the best. Loved that

Lawrence

Alex

Chaz

Blake

Morgan

Thad

Jeffery

Love going back and forth from bi’s to triceps. Gives a nasty pump and allows me to recover before the next exercise

Nick

Isahir

Had someone mistake me for juicing when its been diet and the daily pump. Thats how u know theres no better program out there!!

Angel Garcia

Love the alternating sets, bicep-tricep-bicep

Ryan

Aleksi

Stephanie

Saad

Brief pause mid way down on the negative portion of the rep.

*Steep Incline Dumbbell Curl

Incline Bench Spider Curl

Compound Set

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

Cross Cable Tricep Extension (1:0:1:2)

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

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

Seated Double Arm Dumbbell Curl (1:01:2)

Slight Incline Cable Skull Crusher (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)

Double Arm Dumbbell Extension (run the rack)

Biceps/triceps (1/26/23)

Paul

Maggie

Robin

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

Dominique Bradley

Knocked this beast out in an hour had a time limit 💪

Ryan fugate

Back/Rear Delt (4/24/24)

Killer Fuckin Chest Pump 💯⚔️🤙🏽

Albert Bersley

Alain

Chest (4/23/24)

Zachary

Mario

Drew Ginsburg

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

Steven

Mike

Hamstrings/Glutes (4/21/24)

Arms feel like they are gunna split open! 🤙🏼🤙🏼💪🏼

Matt

Arvin

Stephan

Biceps/Triceps (4/20/24)

Timo

Shoulders/Light Chest (4/19/24)

Jay Lopez

Carlos

Rafael

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

Eliazar

Nathan Dorado

Back/Rear Delt (4/17/24)

Teya

Chest (4/16/24)

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

Seth

Hamstrings/Glutes (4/14/24)

Biceps/Triceps (4/13/24)

Ashwin Mohta

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)

Joey

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

Joseph

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

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

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)

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)

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 (1/26/23)

Community

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