Name: Playbook - Julian Smith - Chest/Biceps (11/13/22)
Uploaded: 2024-04-02T17:10:07.586Z
Duration: 85 min
Description: Chest/Biceps (11/13/22)

Miguel

Ashwin Mohta

Solid sequence on this one @Julian did take a bit longer than the time you had it was allotted for. On the biceps reverse curls there was no rest time, so I just ran through it 😂 …not a wise idea though

Joseph

Nate

Daniel Crossley

Chandan

Peter

Billy

Joey

Hit plates on bench for the first time ever today 🤗 only one rep but I fucking did it. Deployment goal one: complete

Laura

Michael

💪🏼💪🏼💪🏼💪🏼💪🏼🫱🏻‍🫲🏼🫱🏻‍🫲🏼

Castleman

William

Neck presses have unlocked a new soreness I’ve never felt before 🔥

Blair

Pete

Owen Chaffee

Akarsh

Jordan

Camx

Carlos

Depression is a real thing that only the gym can fight in my life

Bradley Taylor

Samuel

Ricardo Lazo De La Vega Paredes

Frederik

Oh baby I’m loving this chest/bicep combo

Emanuel

Jake

Solid workout but couldn't finish due to time constraints.

Felipe

Luke

Hate the barbell stuff, but my biceps are fried 🥸

Morgan

Dominique Bradley

JC Miller

Carlos 

dane

Anthony

Freaking killer workout! Day two on the program, it burns in the best way

Brennon

Kieran

Hunter

Y’all need volume to grow not everything is going to be easy…If it was easy everyone would be doing it 🫡

Mikey

Thomas Bankowski

Nick

Brandon

Parker

One of the best chest and biceps workouts ever. But FAWK my arms. How a man to shave his head now. 💪🏽💪🏽💪🏽

Kyle

Crazy pump, one of the best workouts yet.

Keiffer

Todd

Darian

Reps 1-5: (1:0:4:0)
Reps 6-10: (4:0:1:0)
Reps 11-15: no tempo

*Decline Cable Fly (incline bench)

Flat Barbell Press (1:2:1:0)

Last set drop set: 10 drop failure drop failure drop failure drop failure drop failure.

Five drops with equal weight removed each time. I got up to 155 and removed 10lbs each drop set and took each to failure.

*Flat Barbell Neck Press (5:0:1:0)

After failing at the required 15 reps on the dumbbell fly, switch to a press for as many more reps as possible.

*Steep Incline Dumbbell Fly into Press

Last set rest pause: after completing the last set of 12 reps, set the dumbbells down and take a 10 second break, then jump back in with the same weight and do as many reps as possible.

*Decline Dumbbell Press (w/ rest pause)

Pec Deck Fly (hands below ribs)

*Standing Barbell Curl

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

Cable Reverse Curl (outside shoulder width grip)

Bicep Cable Reverse Curl (cable set high)

After hitting the 10 reps on hammer curls drop one dumbbell and switch to close, supinated curls for as many reps as possible.

*Incline Spider Hammer Curl (into single dumbbell curl)

Chest/Biceps (11/13/22)

Shoulders/Light Chest (4/26/24)

Oscar

Those pauses on the jack squats were deadly 💀💀💀

Uriel

Paul

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

Mario

Back/Rear Delt (4/24/24)

Killer Fuckin Chest Pump 💯⚔️🤙🏽

Albert Bersley

Alain

Chest (4/23/24)

Alex

Zachary

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

Steven

Mike

Hamstrings/Glutes (4/21/24)

Teya

My wife said, “wow, look at daddies biceps”, and all the kids went wild. Today is a good day.

Mark

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

Matt

Biceps/Triceps (4/20/24)

Johnny

Timo

Shoulders/Light Chest (4/19/24)

Jay Lopez

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

Eliazar

Nathan Dorado

Ashley Lourie

Back/Rear Delt (4/17/24)

HECTOR MANUEL RAMIREZ GUZMAN

Anthony Castro

Chest (4/16/24)

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

Seth

Andrew

Hamstrings/Glutes (4/14/24)

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

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)

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!

Chest/Biceps (11/13/22)

Community

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