Name: Playbook - Julian Smith - Chest/Biceps (12/4/22)
Uploaded: 2024-04-02T17:10:07.680Z
Duration: 80 min
Description: Chest/Biceps (12/4/22)

HIROYUKI KURANISHI

Tyler

Miguel

Aroon

This one was tough. Love the mix of low/high reps

Henry

Jaret

Ricardo Lazo De La Vega Paredes

Charles

Clayton Horn

Rashpinder Mundi

Ramses

Manny

Brandon

William

Mikayla

Egorka

Nathanael

Insane. Love the volume. That’s how every workout should be

Zach McGee

An hour 45 of pure bliss. I burned way too many calories, now I gotta eat an extra mango sticky rice tonight. Oh no, what ever shall I do? 😄

I had forgotten how awesome your workouts were 😅

Lorenzo

Overall great working but dude, this part of the split needs to be a little shorter.

Stas Szczurek

Thomas

Chris

This is one of my favorite chest and bicep workouts

David

Albert Bersley

August

This was one beast workout @Julian only thing is that it was way over the allotted time on said workout. Took me well over one hour and forty to finish

Joseph

Sergio

Dominique Bradley

Daniel Crossley

Mertay

Emanuel

Zach

Too long. People with families can’t spend 3 hours at the gym

Cory

Cody Best

Morgan

Justin

JC Miller

Daniel Tran

Had to sub some of these… gym was packed but still all good!

Shelley Wallace

Carlos

Thad

Frederik

*Cable Fly (high to low)

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

*Incline Barbell Press

I’m using the 5.0 barbell which mimics the range of motion of dumbbells. Obviously if you don't have a bar like this, dumbbells work great!

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

Last set drop set: 10 drop 10 (no tempo on the drop set reps)

*Machine Fly (6:0:1:0)

Reps 1-10: standing with an underhand grip below ribs 
Reps 11-20: seated with grip right at arm pits

*Flat Machine Press

Cable Fly (low to high)

Hammer Cable Curl (D grip)

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

*Rack Barbell Curl

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

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

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 Curl

Chest/Biceps (12/4/22)

Junior

Javier

Back/Rear Delt (4/24/24)

This workout with some young dolph was crazy 🫡🐬

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 (12/4/22)

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