Name: Playbook - Julian Smith - Calves/Abs/Neck/Forearms (4/11/23)
Uploaded: 2024-04-19T22:29:32.857Z
Duration: 70 min
Description: Calves/Abs/Neck/Forearms (4/11/23)

Assaf Koren

Barbell Wrist Curl

If you don’t have a wrist roller just do Barbell Reverse Wrist curl. 3 sets of 20 reps.

*Wrist Roller

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

*Cable Reverse Wrist Curl

No rest. One side rests while the other side works. Non stop till all sets complete 👌🏼

*Single Leg Seated Calf Raise (Toes pointed out)

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

*Leg Press Calf Extension (toes in)

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

*Leg Press Calf Extension (toes out)

Decline Plate Front Neck Raise (4:0:1:0)

Dumbbell Rear Neck Raise

After hitting the 15 reps drop the weight and continue on for as many reps as possible.

*Decline Sit Up (weight drop no weight)

*Decline Oblique Twist

Decline Reverse Sit Up (4:0:1:2)

*Cable Crunch (knees locked in)

Calves/Abs/Neck/Forearms (4/11/23)

Dave

Vincent Bouldin

Push: Chest/Shoulders/Triceps (3/19/23)

Jacoby

Troy

Kurt

Legs: Quads/Hamstrings/Glutes (3/20/23)

Alex

Will

Neal

Pull: Lats/Traps/Biceps (3/21/23)

Man such a deadly combo.. but so worth it

Ryan Forestier

I thought it will be much easier!)
But this one was tough! Glad I made it! Looking forward for tomorrow’s hard&great session!💪🏻

Ilya

Calves/Abs/Neck/Forearms (3/22/23)

Angel

Chest/Triceps/Front Delts (3/23/23)

Markez

Quads/Adductors (3/24/23)

Harpreet

Back/Rear Delts (3/25/23)

Didn’t quite finish but good what I got in.

Shelley Wallace

Where are my legs… I don’t feel them 🤣☠️🫶❤️

Yaidy

Hamstrings/Glutes/Abductors (3/26/23)

Pierce

Biceps/Side Delts (3/27/23)

Calves/Abs/Neck/Forearms (3/28/23)

Push: Chest/Shoulders/Triceps (3/29/23)

Why do you hate us? 
Jk thank you for pushing me!

SilkyVilky 

Legs: Quads/Hamstrings/Glutes (3/30/23)

Pull: Lats/Traps/Biceps (3/31/23)

Calves/Abs/Neck/Forearms (4/1/23)

Chest/Triceps/Front Delts (4/2/23)

Tyler

Quads/Adductors (4/3/23)

Back/Rear Delts (4/4/23)

Gaia

Hamstrings/Glutes/Abductors (4/5/23)

Biceps/Side Delts (4/6/23)

Calves/Abs/Neck/Forearms (4/7/23)

Shifte Ahmad Siddique

Push: Chest/Shoulders/Triceps (4/8/23)

Legs: Quads/Hamstrings/Glutes (4/9/23)

Pump was so gud feeling like cbum after finishing 🤣🤣

Sachin Khanna

Pull: Lats/Traps/Biceps (4/10/23)

Chest/Triceps/Front Delts (4/12/23)

Austin

Loved the workout. Are there substitute options for particular movements that might not feel great for my body?

Kyle

Quads/Adductors (4/13/23)

Favorite part was the slight incline db workout

Back/Rear Delts (4/14/23)

Hamstrings/Glutes/Abductors (4/15/23)

Biceps/Side Delts (4/16/23)

Calves/Abs/Neck/Forearms (4/17/23)

Push: Chest/Shoulders/Triceps (4/18/23)

Legs: Quads/Hamstrings/Glutes (4/19/23)

Pull: Lats/Traps/Biceps (4/20/23)

Calves/Abs/Neck/Forearms (4/21/23)

Pumped! 🤙🏽💪🏽 started this training block today and eager to get into it 🤘🏽

Chest/Triceps/Front Delts (4/22/23)

Quads/Adductors (4/23/23)

Back/Rear Delts (4/24/23)

Hamstrings/Glutes/Abductors (4/25/23)

Biceps/Side Delts (4/26/23)

Calves/Abs/Neck/Forearms (4/27/23)

Push: Chest/Shoulders/Triceps (4/28/23)

Legs: Quads/Hamstrings/Glutes (4/29/23)

Pull: Lats/Traps/Biceps (4/30/23)

A lot of movements that require really specific equipment. I’m usually happy to figure out substitutions for a couple movements, but when I feel like it’s the majority of the workout, it starts to feel like I could just be doing my own programming. Typically love your workouts, though, and do appreciate you trying to mix in new alternatives.

Calves/Abs/Neck/Forearms (4/11/23)

Community

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