Name: Playbook - Julian Smith - Day 13: Biceps/Triceps/forearms
Uploaded: 2024-04-19T22:29:33.190Z
Duration: 90 min
Description: Day 13: Biceps/Triceps/forearms

Is it normal to not finish the last 2-3 workouts every time?

Luis

Scott Davisson

It's like leg day, but in my arms. 
Can't fucking move.

Out 5 days with fever… time to catch up 💪

Kevin

Mike

Great pump. Love starting with solo movements then into compound sets. Felt great! The rack run was a killer 💪

Joey Cahill

Dexter

Arms feeling like that one SpongeBob episode where he has the inflatable blown arms

Priscilla

My arms are about to fall off lol. Great pump!!

Chantal

Ethan

Jermaine Jones

Arms BURNIN after that. But it’s a sad day bc I’ll be in the field for the next 3 days😪 No working out, no sleep, but I’ll at least get 30+ miles of rucking in🙄

Burnsy

Abdullah

Marcus Howard

Matthew

My arms have a crazy pump, forearms are fatigue but feels great. Awesome 👏🏾workout

Richard Garcia

David

Everything I drop the next 12 hours, I’m blaming you for. 🥵🔥

Chad

Dylan

Jordan

Charlie

Tahir

Intense, and making the muscles burn! It hurts so good!

King

Damn this arm pump is going to last the rest of my life

Nathan Dorado

Clark

Can barely get my water bottle to my mouth 10/10 🔥

Jason Markarian

Workout

Mily

Dennis

Anthony

Joshwa

Hammer Bar Overhead Extension

Preacher Hammer Curl

Incline Double Arm Dumbbell Curl (5:0:1:0)

Incline Dumbbell Overhead Extension (5:0:1:0)

Superset

*Tricep Cable Press Down (reverse grip)

*Bicep Cable Reverse Curl

Body Weight Bicep Curl

Tricep Bench Dip

Basically starting with the weight that you can do for two reps, hit those two reps to failure, drop the dumbbell by 5 lbs and go to failure again. The only rest you get is the time it takes you to set the dumbbells down and pick the other dumbbells back up and getting him into position. Work your way all the way down to 10 pounds.

Double Arm Dumbbell Extension (rack run)

Dumbbell Curl (rack run)

Dumbbell Wrist Curl

Plate Reverse Wrist Curl

Day 13: Biceps/Triceps/forearms

Awesome! Didn’t miss a day of the challenge 💪🏽

Robin

Been following for the first week but accidentally marking off the workouts on The Daily Pump Collection and not the Summer Pump Challenge Collection.. oops😅 Loving the split so far!! And the challenge is keeping me accountable🔥 good luck to everyone!!

Ready to get the summer challenge started!

LeRoy

Summer Pump Challenge Intro

Austin

Giorgos Solomou

Day 1: Back

Nati

My chest & shoulders are on fire 
🔥🧯
⭐️⭐️⭐️⭐️⭐️ workout

Tengo Gongadze

Day 2: Chest/shoulders

Terrific workout.  Glad I found you on the app

Felicia

Day 3: Biceps/Triceps/forearms

Thank you for putting legs in one day 🙏🏻 😀

Phil

Dustin

Day 4: Legs

Bryce Green

Killer active rest day, it was SOOOOOOOO NEEEEEEEDED LOL

Jens

Day 5: Calves/Abs/Neck

Darren

Papabear

Day 6: Back

Day 7: Chest/shoulders

Lizandro

Tony

Day 8: Biceps/Triceps/Forearms

Honestly the hardest leg day I've ever had. 
Recovery is going to be a mother fucker!!

William

Henry

Day 9: Legs

Needed as always I love these days more and more when they come around lol

Day 10: Calves/Abs/Neck

Neal

Day 11: Back

This one is hard but worth pushing through

Great pump from this routine if you focus on tempo✌🏽

Day 12: Chest/shoulders

Had my legs shaking after the third workout 🤪

Jeremy

Day 14: Legs

Burn baby burn 🔥 abs are definitely 👍🏾 starting to pop

Day 15: Calves/Abs/Neck

Loved the stacked T-Bar rows felt a much stronger mind muscle connection

Day 16: Back

Day 17: Chest/shoulders

Day 18: Biceps/Triceps/forearms

Hardest leg day I’ve had in years, that giant set wiped me out!

Glade

Jacob

I died. 
Threw up and called it a day. Hahaha

Day 19: Legs

Corne

Holy crap my neck was so sore after the first two, literally love how “thick” my neck is starting to look at least it looks like to me lol! Love these days, super needed to cause wow am I sore from week 4

Day 20: Calves/Abs/Neck

Going to have to walk sideways through doors today

Kendell

Steven

Day 21: Back

holy shmokes 💨 amazing pump 💪🏽 also another homie said I looked wider today 😬

Day 22: Chest/shoulders

One of the best arm days I’ve had in a while 🔥

Kyle

Day 23: Biceps/Triceps/forearms

My entire body was shaking during the hip thrust.

Davi

Day 24: Legs

Day 25: Calves/Abs/Neck

Kimberly

Day 26: Back

Miguel

Day 26: Chest/shoulders

Had to cut it short cause of time crunch for me but absolute killer

Cameron

Day 27: Biceps/Triceps/forearms

Jonathan

Day 28: Legs

Calves abs and neck are absolutely SORE INSTANTLY! Feel like I have the thickest meat neck right now it’s crazy

Day 29: Calves/Abs/Neck

Day 30: Back

Day 31: Chest/shoulders

Day 32: Biceps/Triceps/forearms

Lucas Lucco

Gregory

Day 33: Legs

Neck soreness is a different type of being sore I’d tell you that much, also calves were LIT UP, people at the gym even were complimenting the neck and calve workouts LFG😈👍🏼

Day 13: Biceps/Triceps/forearms

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