Name: Playbook - Julian Smith - Biceps/triceps (2/16/23)
Uploaded: 2024-04-19T22:29:33.460Z
Duration: 80 min
Description: Biceps/triceps (2/16/23)

Bryan

Last set drop set: 10 drop 10

Use dumbbells if you don’t have a bar/attachment for this.

*Bar Hammer Curl

Last set drop set: 8 drop 12

No tempo on drop set reps.

*Machine Bicep Curl (1:2:1:2)

*Dumbbell Double Arm Overhead Extension

*Tricep Machine Press Down (1:2:1:2)

Overhead Rope Extension (close grip)

Reps 1-10: rope spread apart
Reps 11-20: rope together

*Floor Rope Cable Curl (close to wide)

Superset

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

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

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 (rack run)

Biceps/triceps (2/16/23)

Dave

No rest in between the calf raises killer 😮‍💨

Kemonte

Anthony

Chest/Calves (1/8/23)

Gaurav

Harpreet

Jonathan

Quads/adductors (1/9/23)

Nathan

Jake

Back (1/10/23)

👏🏻👏🏻👏🏻 heavy that last exercises sets of 20 a killer

Tony

Charles LeMay

Shoulders/calves (1/11/23)

SilkyVilky 

Priscilla

Biceps/triceps (1/12/23)

Gaia

Amber Wrench

Hamstrings/glutes/abductors (1/13/23)

Abs/neck/forearms (1/14/23)

Good made me feel good and know where I need work

Gustavo Caballero

Diego

Chest/calves (1/15/23)

Rodney

Quads/adductors (1/16/23)

Back (1/17/23)

Ayan Paul

Shoulders/calves (1/18/23)

Mitch

Isaiah Castro

Biceps/triceps (1/19/23)

Mychal

Yaidy

Michael

Hamstrings/glutes/abductors (1/20/23)

Abs/neck/forearms (1/21/23)

Chest/calves (1/22/23)

Quads/adductors (1/23/23)

Back (1/24/23)

Shoulders/calves (1/25/23)

Ruth

Brendan

Biceps/triceps (1/26/23)

What happened to the videos for the work outs there not working

Hamstrings/glutes/abductors (1/27/23)

Abs/neck/forearms (1/28/23)

Chest/calves (1/29/23)

Adam

Quads/adductors (1/30/23)

It was great was really feeling my back work

Back (1/31/23)

Shoulders/calves (2/1/23)

Biceps/triceps (2/2/23)

Hamstrings/glutes/abductors (2/3/23)

Abs/neck/forearms (2/4/23)

Chest/calves (2/5/23)

Quads/adductors (2/6/23)

Back (2/7/23)

Shoulders/calves (2/8/23)

Biceps/triceps (2/9/23)

Hamstrings/glutes/abductors (2/10/23)

Abs/neck/forearms (2/11/23)

Chest/calves (2/12/23)

Matt

What type of style of weight training is this

Quads/adductors (2/13/23)

Shifte Ahmad Siddique

Back (2/14/23)

Shoulders/calves (2/15/23)

Hamstrings/glutes/abductors (2/17/23)

Abs/neck/forearms (2/18/23)

Chest/calves (2/19/23)

Quads/adductors (2/20/23)

Back (2/21/23)

Shoulders/calves (2/22/23)

Biceps/triceps (2/23/23)

Hamstrings/glutes/abductors (2/24/23)

Abs/neck/forearms (2/25/23)

Chest/calves (2/26/23)

Biceps/triceps (2/16/23)

Community

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