Name: Playbook - Julian Smith - Chest/Triceps/Front Delts (3/23/23)
Uploaded: 2024-04-02T17:10:08.151Z
Duration: 90 min
Description: Chest/Triceps/Front Delts (3/23/23)

Juan Valdivia Bedregal

Corey

Miguel

Dave

vtec

Adam

that was the worst workout in a very long line of bad workouts

Tyler

Gabriel

This workout was an absolute killer OMG I’m 2 old 4 this

Teya

That was a lengthy one! I couldn’t get through it all but it still kicked my arse

Easyas123

Fareena

Bro split status is now engaged and in action! Nice way to set things off @Julian and team! Question, do we need to follow the sequential order or can we mix the order around, not the muscle being worked but the exercise for the sake of not losing a machine?

Joseph

Shaun

Shoulders are dead. Barely finished the last sets. Chest will hurt in morning yee haw.

Brandon

Justin

way beyond too long man. sick pump tho if u have 2 hours

Jesus Christ I was still sore from the last chest day

William

Marcel

Wayyyyyyyyyyyyyyyyy toooooo long. Bro, we don’t all have all day to workout.

Nickolas

Love these challenging workouts! Keep ‘em comin

Andrew

Sarah

When I got to shoulders I cried through it all.

Erik Kirshner

Kanyon

Anthony

Andy

Great pump! Is it me that i'm not finishing the workouts in 90 min although im pumping non stop??

Rabih M.

Ricardo Lazo De La Vega Paredes

Brian

nivardo

Gawd damn. I thought I was done and I still had like 4 workouts ☠️

Jorge

Kyna

What a pump! Definitely saved this one for those marathon days. Probably one of the best push splits since doing TDP

Warren

Linda

Nick

Dylan

Steve Eklund

Matthew

Joshua

Mohamed Bassiouny

Anchay

Got a fine ass girl rubbing my chest right now

Peter

*Pec Deck Fly (hands below ribs)

*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

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

*Decline Dumbbell Press (w/ rest pause)

Rep 1: (1:0:1:10)
Reps 2-10: no tempo

No rest time. One side rests while the other side works.

*Cable Fly (pulley just below chest)

*Cable Fly (pulley above shoulder)

Reps 1-10: Wide neck press
Reps 11-20: Normal grip
Reps 21-30: Reverse grip

*Flat Barbell Press (3 grip change)

Last set drop set: 8 drop 12

(1:0:1:2) only on 12 rep drop set.

*Tricep Rope Press Down

After hitting the required 10 reps with a reverse grip, switch to overhand and shoot for as many more reps as possible.

*Tricep Cable Press Down (reverse to overhand grip)

*Cross Cable Overhead Extension

Cross Cable Tricep Extension

*Machine Shoulder Press (wide hammer grip)

Machine Shoulder Press

Machine Shoulder Press (close hammer grip)

Chest/Triceps/Front Delts (3/23/23)

Stephan

Gary

Pete

Shoulders/Light Chest (4/26/24)

Earl Williams

Dominique Bradley

Caleb

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

Best back workout in a bit. Pump was there after first exercise!!!

Mario

Back/Rear Delt (4/24/24)

Killer Fuckin Chest Pump 💯⚔️🤙🏽

Albert Bersley

Alain

Owen Chaffee

Chest (4/23/24)

Mike

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

Steven

Hamstrings/Glutes (4/21/24)

Victor

Biceps/Triceps (4/20/24)

Matt

Johnny

Timo

Shoulders/Light Chest (4/19/24)

Jay Lopez

Carlos

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

Eliazar

Nathan Dorado

Back/Rear Delt (4/17/24)

HECTOR MANUEL RAMIREZ GUZMAN

Anthony Castro

Chest (4/16/24)

Ashley Lourie

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

Seth

Hamstrings/Glutes (4/14/24)

Ashwin Mohta

Alex

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

Kieran

Back/Rear Delt (4/11/24)

Luis

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

Joey

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)

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/Triceps/Front Delts (3/23/23)

Community

More workouts from Julian Smith