Name: Playbook - Julian Smith - Chest/forearms (10/8/23)
Uploaded: 2024-04-02T17:10:09.009Z
Duration: 90 min
Description: Chest/forearms (10/8/23)

Miguel

Kristoffer

Ashley Lourie

Itay

Dexter

Teya

Christopher Barbella

Jovan

Those negatives were killer at the end of the chest portion, loved it

Steven

Timo

Flat cable fly activation is insane! Can barley type this cause of the forearms

Joey

Jake

William

Dave

Ricardo Lazo De La Vega Paredes

Killer Daily Pump 💯🥵💪🏽🤙🏽

Albert Bersley

Mike

Egorka

Mily

Jordan

Took me 20 minutes to review the workout as my forearms won’t allow me to type now

Zachary

Nathan Dorado

Amazing lift. Loved the pauses and variations!

Joey Cahill

Harold

Owen Chaffee

Great. Some of the workouts we had to modify because we didn’t have the equipment but it was a great workout!

Josh and Zach

Monie

Evan

Philipe

Austin

Maggie

Anthony

Forearms and chest are dead. Phone fills like 100 pounds lmao

Matt

Marvelous session! Beast chest and forearms sequence

Joseph

Ryan

Brutal. Could hardly swipe it complete. 😵‍💫

Zach

Daniel

Dominique Bradley

Set 1 👇🏻
Rep 1: (1:0:1:5)
Reps 2-10: no tempo

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

Set 3 👇🏻
Rep 1: (1:0:1:15)
Reps 2-10: no tempo

Set 4 👇🏻
Rep 1: (1:0:1:20)
Reps 2-10: no tempo

*Machine Incline Fly

Last set drop set: 8 drop 8 drop 8

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

*Flat Cable Fly

Each set: 10 drop 10

Hammer press on the first 10 reps and switching to a lower press with pinkies turned in for the 10 rep drop sets.

*Flat Dumbbell Hammer Press (drop sets grip change)

Pec Deck Fly (long negatives) (30:0:1:0)

Reps 1-10: decline
Reps 11-20: flat
Reps 21-30: incline

*Plate Wrist Curl

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

*Plate Reverse Wrist Curl

Chest/forearms (10/8/23)

Stephan

Gary

Pete

Shoulders/Light Chest (4/26/24)

Earl Williams

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)

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

Andrew

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)

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)

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/forearms (10/8/23)

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