Name: Playbook - Julian Smith - Chest/Triceps/Front Delts (4/12/23)
Uploaded: 2024-04-02T17:10:08.236Z
Duration: 85 min
Description: Chest/Triceps/Front Delts (4/12/23)

Kristoffer

Miguel

Adam

Ashwin Mohta

El penúltimo ejercicio me cagado en mis muertos

Gerard

Goodness me this was drenched in volume. Took nearly 2 hours to knock out. But it was a tasty session, and very well worth completing it

Joseph

Gregory Hecht

Jorge

Brandon

Kyle

Daniel

HECTOR MANUEL RAMIREZ GUZMAN

Joey

Mike

Samuel

Matt

Kellen Riley

Sergio

Lacey Porrovecchio

William

Favorite workout of this split. The pump is unreal, like hitting a 🍄 in Mario.

Brandon Youngblood

Sarah

Louis

Fuck my chest and arms. What a ass kicker. Need more of those. 💪🏽💪🏽💪🏽

Owen Chaffee

Liza

Ricardo Lazo De La Vega Paredes

Emanuel

Would of done 5 stars if it didn’t take me an hour 45. 
Too long. Can we shorten these?
good workout 👊🏼

Stas Szczurek

Pete

Darian

Yeah…my chest shoulders and tris are beat.

Jake

Mind muscle connection was tested on the dips

Bogdan

Antonio

Fabian

Long and hard just how your sister like it

Erik

Maxwell

André

Good to be back after Covid and two upper respiratory infections. Back in the think of it

Bond

Brutal! My chest is definitely going to be sore tomorrow 😵‍💫

James Todd

Luis

Good workout. Only took 52:30 in a normal gym.

Victoria

Solid fucking workout. For all you guys whining about the length, what do you do in between your sets? Finished this workout at a busy gym in 85 min.

Nick

Sean Mullin

Nathan Dorado

This is a good workout but this volume and number of sets and reps with rest take me 3.5 days to complete the whole workout properly 🤔

Callan

Fernando

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)

Deficit Dumbbell Dead Stop Press

Cable Fly (high to low)

Last set drop set: 10 drop 10 drop 10

Big arch in the back with a big lifted chest. On the full stretch try rowing the dumbbells down further for a max chest stretch.

*Steep Incline Dumbbell Press

Cable Fly (low to high)

Weighted Chest Dips

After completing the 12 reps with reverse grip switch to overhand grip and do skull crushers to failure

*Throat Crusher into Skull Crusher

Single Arm Overhead Extension

Cable Press Down (close grip) (1:0:1:2)

Flat bench: 8 reps
Slight incline bench: 8 reps
Incline bench: 8 reps

*Chest Supported Dumbbell Kickback (giant set)

*Full Range Barbell Front Raise

Reps 1-7: full contraction to mid stretch 
Reps 8-14: full stretch to mid rep
Reps 15-21: full range of motion reps

*Incline Barbell Front Raise (21s)

Chest/Triceps/Front Delts (4/12/23)

Stephan

Gary

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

Chest (4/23/24)

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

Steven

Hamstrings/Glutes (4/21/24)

Victor

Teya

Biceps/Triceps (4/20/24)

Johnny

Timo

Shoulders/Light Chest (4/19/24)

Jay Lopez

Carlos

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

Eliazar

Back/Rear Delt (4/17/24)

Anthony Castro

Chest (4/16/24)

Ashley Lourie

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

Seth

Andrew

Hamstrings/Glutes (4/14/24)

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)

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

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)

Tyler

Chest/Biceps (2/21/24)

Did everything but the calves portion of this sesh, as I re-injured my left calve 😒

Peter

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 (4/12/23)

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