Name: Playbook - Julian Smith - Chest/Triceps/Front Delts (4/22/23)
Uploaded: 2024-04-02T17:10:08.280Z
Duration: 85 min
Description: Chest/Triceps/Front Delts (4/22/23)

Kristoffer

Miguel

It took me 2 hours and 49 minutes to complete. These timers be off like crazy lol 

Sweet session though.

Clayton Horn

Took 2:29 to complete, using the timer throughout. I knew 13 lifts would take a while. 85 min is definitely an underestimate on this one.

Tyler

Daniel Crossley

It’s a wrap, rock this one out in beast fashion! Solid from top to bottom

Joseph

Ramses

Isidro

Ugh epic workout! Didn’t even finish :/

Manny

HECTOR MANUEL RAMIREZ GUZMAN

Had to finish on second day. Arms are dead.

Brandon

William

Andrew

Nicolas

Timo

Jorge

Almost died, all the blood was in my chest, arms and shoulders. Would have been the best way to go. Keep ‘em coming King Julian!!

Jordan

Peter

Jake

Carson Richmond

Anthony Gray

Killer Fuckin Daily Pump 💯💪🏽🤙🏽

Albert Bersley

Stas Szczurek

Hugo

Chest is on fire can’t even give a hug man

Pete

Jonathan

Eikmeer

Sean Mullin

Antonio

A bit long of a workout, but it was solid

Jesse

Owen Chaffee

Wesley

Nathan Dorado

My god dude. Chest cramp galore post workout. Too long of a workout for me but it was good to switch it up

Brett Lundeen

Oscar

Ethan

Unreal!   So good especially coming off of the weekend!

Terrance Aldridge

Philip gronnerud

Tanner Morris

Sanpat

Really seeing lots of progress with this split!

Omar

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

*Decline Cable Fly (incline bench)

*Incline Barbell 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)

After failing at the required 10 reps on the dumbbell fly, switch to a press for as many more reps as possible.

*Steep Incline Dumbbell Fly into Press

Rep 1: (1:0:1:10)
Reps 2-9: no tempo
Rep 10:  (1:0:1:10)

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

*Cable Fly (pulley above shoulder)

Flat Barbell Neck Press

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

*Side Dumbbell Kickback

Barbell Overhead Extension

Barbell Overhead Extension (Elbows kicked out to the side)

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

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

*Cross Body Dumbbell Front Raise

10 second pause on the first rep, and again on the last rep

*Cable Front Raise (shoulder width underhand grip)

After hitting the 10 reps on the plate front raise switch to close grip upright rows for as many more reps as possible.

*Plate Front Raise (mechanical drop set)

Chest/Triceps/Front Delts (4/22/23)

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 💯⚔️🤙🏽

Alain

Chest (4/23/24)

Ricardo Lazo De La Vega Paredes

Mike

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

Steven

Hamstrings/Glutes (4/21/24)

Victor

Sarah

Teya

Biceps/Triceps (4/20/24)

Matt

Johnny

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

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 (4/22/23)

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