Name: Playbook - Julian Smith - Chest/Triceps/Front Delts (5/12/23)
Uploaded: 2024-04-02T17:10:08.368Z
Duration: 90 min
Description: Chest/Triceps/Front Delts (5/12/23)

Miguel

Corey

Tyler

Steven

Beautifully crafted. That cross body finisher became rougher and rougher set by set! #Wowzers

Joseph

Ashley Lourie

Carlos

Erin

Faith Inay

Nicole

First day back in the gym after a 6 week hiatus for work. I went lower than usual because I’m sure I’ll be dying (in a good way) tomorrow!

Stacy

William

Dean

Katelynn

Mallory

Ethan

Jesse

Antonio

C-Los

What did the triceps do to you to abuse them like that? 🤣💪🏽

José Martín

Anmol Bhatia

Feel like Ronnie Coleman pump was unreal 🤣🤣

Sachin Khanna

Mike

Dave

5 months off from injury .. great to be back 🔥

Matt

Jacob

Kimberly

Andrew

Brady

Ryan Boone

Colby Eveler

Antoine

Polo

Love love love. Actually broke a sweat with this one

Jada

Took a lot of anger out on this one. Good workout

Nick

Bond

Steven Ruple

Christopher

Darian

Cody

Owen Chaffee

Daniel Crossley

Jack

“Workouts are too long” 
Yeah maybe for the wrong person! 

Let’s keep this up JULIAN WERE GETTING BIG BABY😈

Perfect amount dude this fucked me up in the best way possible

Nathan Dorado

Jeffrey

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)

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

Cable Fly (position change)

*Incline Dumbbell Press (pause into press)

Flat Dumbbell Fly (5:0:1:0)

*Decline Machine Press

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

*Decline Cable Fly (incline bench)

5 second arm flex before going into each set.

Last set drop set: 10 drop 10

*Barbell Overhead Extension

Barbell Overhead Extension (Elbows kicked out) (5:0:1:0)

Reps 1-10: Reverse grip
Reps 11-20: Overhand grip

Standing Cable Skull Crusher

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

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

*Cross Body Dumbbell Front Raise

Chest/Triceps/Front Delts (5/12/23)

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

Chest (4/23/24)

Ricardo Lazo De La Vega Paredes

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

Hamstrings/Glutes (4/21/24)

Victor

Sarah

Teya

Biceps/Triceps (4/20/24)

Johnny

Timo

Shoulders/Light Chest (4/19/24)

Jay Lopez

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

Eliazar

Back/Rear Delt (4/17/24)

HECTOR MANUEL RAMIREZ GUZMAN

Anthony Castro

Chest (4/16/24)

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 😒

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 (5/12/23)

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