Name: Playbook - Julian Smith - Chest/Triceps/Front Delts (5/2/23)
Uploaded: 2024-04-02T17:10:08.323Z
Duration: 90 min
Description: Chest/Triceps/Front Delts (5/2/23)

Loved it ! It’s a lot of volume so if you can’t take the heat get out of the kitchen !!

Kristoffer

Miguel

Ramses

Tyler

Amazing sequence on this one from beginning to end. The front delts exercises did their due damage as well

Joseph

Rafael

Ashley Lourie

Arijit

Christopher Buck

Antonio

Teya

William

Steven

Jonathan

Noah Andre

Timo

Training with this qa really intense but i loved it

Dennis

harrison

Didn’t love the cable skull crushers, other than that, fucking killer pump

Andrew

Egorka

Too much chest shortly after another long chest day a few days ago

Molly

My chest is literally felt like a tore something after

Luis F Cadena

Daren Green

Adrian

Did it as quickly as possible with lighter weight and I’m destroyed.

Markus

I dropped a dumbbell on my phone and cracked it during this workout….but I mean I got a great pump

Andres

Angel Garcia

My favorite part of the whole workout was snatch grip front raises, stretch felt great!!

Luis

Mike

I skipped a couple of the chest exercises and the front delts. Long but still a great workout! 2hrs and dead after🔥

Matthew

Owen Chaffee

Darian

Nick

Jackson Traglia

Oscar

Hunter

Left me speechless on this one… LIT UP BABY LETS GOOOOOOOOO

Nathan Dorado

Kyle

Matt

Jefferson

Just had an hour, couldn’t finish the work out 😓

Ricardo Lazo De La Vega Paredes

Triceps were so pumped that I had to cut my shirt off

Ethan Couch

Anthony

Noah

*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)

Flat Dumbbell Press (4:0:1:0)

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

*Decline Cable Fly (incline bench)

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

*Flat Barbell Press (3 grip change)

Weighted Chest Dips

*Dumbbell Overhead Extension

Rope Press Down (close grip)

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

Standing Cable Skull Crusher

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

*Chest Supported Dumbbell Kickback (giant set)

Full Range Barbell Front Raise (snatch grip)

Full Range Barbell Front Raise (inside shoulder width grip)

Chest/Triceps/Front Delts (5/2/23)

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)

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

Hamstrings/Glutes (4/21/24)

Victor

Sarah

Biceps/Triceps (4/20/24)

Johnny

Shoulders/Light Chest (4/19/24)

Jay Lopez

Carlos

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)

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

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 (5/2/23)

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