Name: Playbook - Julian Smith - Chest/Biceps (12/18/22)
Uploaded: 2024-04-02T17:10:07.740Z
Duration: 90 min
Description: Chest/Biceps (12/18/22)

HIROYUKI KURANISHI

Tyler

Miguel

Incredible workout man. I said owe so many times

Corey Boone

I can barely bend my elbows... Great session.

Mike

William

Peter

Lindsay

Michael

Egorka

Good pump, first day back in the gym in a month and I’ll be hurting

Micah

Brandon

Joseph Raj

Stas Szczurek

JC Miller

Burned 1645kcal😵‍💫😵‍💫😵‍💫😵‍💫

Vikas

This was one long workout! Well worth it, but goodness me; massively long. On the super set palms up sequence, after the hammer curls, wow; they were quite horrible to do… felt like my biceps were going to blow up

Joseph

Kieran

Emanuel

Jake

Gerard

Terrence

Another workout that rocks! The reverse curl machine was nowhere to be found so I used the regular curl machine in a reverse position. It was uncomfortable. Do you think it has the same effect?

Sarah

Trevor

Ashley Lourie

Dominique Bradley

Can’t wipe my ass with these gorilla arms 😂💪🏽

Sergio

Daniel Crossley

Bill

Andrew

Morgan

Kwan Yew

Ethan

Cory

Seth

Jorge Jesus

Connor

Ruben

Can barely type this cause my arms are shaking that much 😰

John

Jeffrey

Blake

Sierra

props to you if you can finish this in under 3 hours

Brian

Ronald

Gustavo

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

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

I’m using my barbell 5.0 which mimics a dumbbell range of motion. Obviously a bar no one really has, so dumbbells work fine.

*Incline Dumbbell Press (6:0:1:0)

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

*Decline Cable Fly (incline bench)

Pressing the dumbbells down and low towards my hips.

*Decline Dumbbell Press

Compound Set

*Decline Barbell Press

Upright Decline Cable Fly (1:0:1:2)

Barbell Bicep Curl (shoulder width grip)

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

Machine Bicep Curl (5:0:1:0)

Machine Reverse Curl

Once you hit the required 10 reps with a hammer grip switch to close grip palms up for as many more reps as possible!

*Bar Hammer Preacher Curl

Last set drop set: 10 drop 10

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

*Bar Hammer Curl

Chest/Biceps (12/18/22)

Vignesh

The volume on forearms today good lord 💀💀💀 also need to invest in the head harness to hit neck properly. The only muscle I’ve been neglecting in the pump 😕

Uriel

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

Ricardo Lazo De La Vega Paredes

Liam Taylor

Joey Cahill

Hamstrings/Glutes (4/14/24)

Awesome instructional video. Short and efficient enough to look at between resting. 🔥

Justin

Killer Fu€kin Arm Pump 💯💪🏽⚔️🤙🏽

Albert Bersley

Erick

Biceps/Triceps (4/13/24)

Teya Crawford

Cassie

Jordan

Shoulders/Light Chest

Owen Chaffee

Really like the variation of straight arm lat pull downs

Allyson

Back/Rear Delt (4/11/24)

Evan

Ryan

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

Had to walk through a car wash to shower cause my arms are noodles. 10/10

Zackbot

Chase

Timo

Chest (4/9/24)

Story of the never ending rest day. Fuck me.

Calves/Abs/Neck/Forearms (4/8/24)

King

Alternative options for gyms that don’t have good morning machines

Chest/Biceps (12/18/22)

Community

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