Name: Playbook - Julian Smith - Chest/Biceps (12/11/22)
Uploaded: 2024-04-02T17:10:07.710Z
Duration: 90 min
Description: Chest/Biceps (12/11/22)

HIROYUKI KURANISHI

Killer!!!! 💪🏻💪🏻💪🏻💪🏻🤢🤢🤢🤢

Matt

Tyler

Miguel

Sébastien

Henry

Isidro

Daniel

Trevor

HECTOR MANUEL RAMIREZ GUZMAN

Ahhhhhhhhh meannnn chesettt pimplo letsssgooooo

William

Absolutely monsterous training routine. Make sure your carbs are 🆙 🆙 🆙 for a rewarding pump

Randy

Manny

Frank Yackovich

Solid Fuckin Chest/Arm Pump 💯💪🏽🤙🏽

Albert Bersley

Too long have to keep rushing for this part of the split

Stas Szczurek

Goodness me that was a rough workout scheme! Only thing that it way over the allotted hour and half time posted… but nonetheless quite beastly

Joseph

Camx

Dave

Eddie

Ryan

Emanuel

Chad

Dominique Bradley

Morgan

Seth

Marcellus

Santo

Dominic

Noah

Zach McGee

Christopher

Ashton

Daniel Tran

Pancho

So that's why it's called the daily pump...

Ethan

Alan

Andrew

Bread is the only way I know how much it will cost me for a new fridge to make a starter

Sean Mullin

Mike

Mike Cross

Brandon

Say it with ya chest…bringing a couple of RPG’s to the arms race *biceps go pew pew*

Jillian

dane

*Pec Deck Fly (hands below ribs)

Sets 1-5: no tempo, fast reps
Set 6: using half the weight you used for your last set of 5 reps and going to failure. Brief pause at the bottom of each rep.

*Flat Barbell Press

Last set rest pause: after completing the last set of 12 reps, rack the weight and take a 10 second break, then grab the same weight and do as many reps as possible.

*Incline Barbell Press

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

*Incline Dumbbell Fly (1:2:1:0)

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

*Decline Cable Fly (incline bench)

Single Arm Overhead Cable Curl

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

*Barbell Bicep Curl

After hitting the 15 reps on hammer curls, drop to only one dumbbell for as many more reps as possible on close grip curls.

*Dumbbell Hammer Curl into Close Grip Curl

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

Pick a weight you can get for 10 reps on the reverse curl. After you hit the 10 reps switch to palms up and go for as many possible.

*Barbell Spider Reverse Curl Into Curl

Chest/Biceps (12/11/22)

Oscar

Uriel

The tempo changes are killer in this one!

John

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

Jordan

Loved how the whole routine focused on engaging mind muscle connection.

Vignesh

Ricardo Lazo De La Vega Paredes

Back/Rear Delt (4/17/24)

Mario

Michael

Chest (4/16/24)

What Active Rest is supposed to look like

Alex

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

Cassie

Hamstrings/Glutes (4/14/24)

Timo

Biceps/Triceps (4/13/24)

Lindsey

Shoulders/Light Chest

Kieran

Nadia

Fabian

Back/Rear Delt (4/11/24)

Ashley Lourie

Owen Chaffee

Joey

Quads/Abductor/Adductor (4/10/24)

Gregg

Irving Gonzalez

King

Chest (4/9/24)

Chest/Biceps (12/11/22)

Community

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