Name: Playbook - Julian Smith - Chest/forearms (9/14/23)
Uploaded: 2024-04-02T17:10:08.905Z
Duration: 80 min
Description: Chest/forearms (9/14/23)

Miguel

Lucas Lucco

Gnarly chest / forearm pump. Had an evening sesh tonight and it was great

Chase

Albert Bersley

Barry

HECTOR MANUEL RAMIREZ GUZMAN

Rafael Santos

Dexter

Egorka

Ricardo Lazo De La Vega Paredes

Nick

Kimbo

Darius Scheepers

Daniel

Mark

Timo

William

In the most positive way, fuck you.
Lol 😈

Prometheus

Jake

Chisom

Teya

Evan

Decline dumbbell presses were extremely strenuous without a partner

Austin

Tristan

Mily

Anui

Mazen

Really great chest pump feeling it for sure

Anaeli

Jordan

With this new split I started using a seconds timing app where I can have an ACTUAL timer for the negatives instead of counting in my head (sometimes I count fast😅) and DAMN does it burn so much more

Burnsy

Fredi

Nathan Dorado

Richard Garcia

Darian

Been a long time follower on Instagram, always wanted to join your program but never had the facilities to do the in gym workouts. Recently joined a gym and I’m ready to get this ball rolling. First workout was good, can’t wait to get into the groove and I’ve got a strong feeling this is gonna be the best way (most fun) to do it. Let’s get it 💪💪💪

Dylan

Joey

Anthony

This was a rough one, by the time I reached forearms I was nearly dead as fried chicken

Joseph

Deceiving little pump until those pec deck negatives 🥴

Maggie

Lynn

Stephan

Amazing chest pump. Love the low rep decline press seeing some great improvement with that. This split is awesome so far!

Joey Cahill

Dominique Bradley

Last set rest pause: after completing the last set of 6 reps, set the dumbbells down and take a 10 second break, then jump back in with the same weight and do as many reps as possible.

*Decline Dumbbell Press (w/ rest pause)

Reps 1-10: elbows kicked out wide
Reps 11- failure: elbows tucked in

Wide dumbbell hammer press for 10 reps. Then tucked the elbows for as many more reps as possible after.

*Incline Dumbbell Hammer Press (elbows wide to tucked)

Flat Barbell Press (6:0:1:0)

*Straight Arm Pull Over

Sets 1-5: no tempo
Set 6: (30:0:1:0)
Set 7: (40:0:1:0)
Set 8: (50:0:1:0)

*Pec Deck Fly (long negatives)

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

*Cable Reverse Wrist Curl

*Dumbbell Wrist Curl

Chest/forearms (9/14/23)

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

Owen Chaffee

Chest (4/23/24)

Mike

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

Steven

Hamstrings/Glutes (4/21/24)

Victor

Sarah

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

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

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

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 (9/14/23)

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