Name: Playbook - Julian Smith - Chest/Biceps (12/25/22)
Uploaded: 2024-04-02T17:10:07.769Z
Duration: 85 min
Description: Chest/Biceps (12/25/22)

Miguel

Manny

Peter

Carlos

Vikas

Egorka

This was an amazing workout, felt the pain and are feeling the pump atm. But I feel like this chest / biceps sequence is way too long. Was in here for almost 2 hours, couldn’t fit in cardio at the end as I have to get going with the day. This was no where close to the allotted time you and the team wrote it was

Joseph

Katelynn

HECTOR MANUEL RAMIREZ GUZMAN

on the verge of puking most of the workout lol

JC Miller

nivardo

Smoked. Had to superset & rush but got it done

Stas Szczurek

Alejandro

Josh

Trevor

Noah

Mike

Kyle

Eric

Derek

Jake

Emanuel

Oscar

Ricardo Lazo De La Vega Paredes

Jacob

Morgan

Samuel

Seth

Ethan

Haseeb

Matt

Tanner Morris

Jonathan

Damon Harshman

Michael

Emre

Stephan

Nico

Connor

Cameron Cobb

*Pec Deck Fly (hands below ribs) (1:0:1:2)

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

Reps 1-10: elbows kicked out wide
Reps 11- failure: elbows tucked in

Wide dumbbell hammer press for 10 reps. Then tucked the elbows for as many more reps as possible after.

*Incline Dumbbell Hammer Press (elbows wide to tucked)

Sets 1-2: (1:0:1:12) only on the first rep 
Sets 3-4: (1:0:1:10) only on the first rep 
Sets 5-6: (1:0:1:8) only on the first rep

*High Incline Dumbbell Press (pause into reps)

After hitting the 15 reps remove the band and keep going to failure!

*Plate Hammer Press (band drop no band)

Reps 1-10: 3 steps behind the pulleys 
Reps 11-20: 3 steps in front of the pulleys

*Cable Fly (position change)

*Single Arm Overhead Cable Curl

Set 6: using half the weight you did on your last set of five reps and going for as many reps as possible.

Set the pins high enough that your arms stay bent a the bottom of the rep.

*Rack Barbell Curl

Incline Dumbbell Curl

Incline Dumbbell Spider Hammer Curl

Barbell Reverse Curl (inside shoulder width grip)

Giant Set

15 reps pulsing high at the contraction to almost failure. Then as many full range reps after.

*Barbell Preacher Curl (close grip)

*Floor Rope Cable Curl (close to wide)

Chest/Biceps (12/25/22)

Junior

Javier

Back/Rear Delt (4/24/24)

This workout with some young dolph was crazy 🫡🐬

Dominique Bradley

STEVE

Billy

Chest (4/23/24)

Drew Ginsburg

Hitting these hard, really starting to pay off 💪

Joey Cahill

I appreciate the alternatives for people who don’t have the equipment! Thank you for helping me so much over my 3 year journey ❤️

Chest/Biceps (12/25/22)

Community

More workouts from Julian Smith