Name: Playbook - Julian Smith - Day 18: Biceps/Triceps/forearms
Uploaded: 2025-08-07T19:33:01.775Z
Duration: 90 min
Description: Day 18: Biceps/Triceps/forearms

Mario

Priscilla

Henry

Another day of not being able to pick things, arms are just shaking!!! Love it!!

Diana

Zakaria Hamani

William

Mike

LeRoy

Ryan

Dexter

Hurshed

Ethan

David

Workout

It was Brutal my triceps where on fire by the time I got to the super set 💪🔥

Anaeli

Owen

Dylan

Nick

Jordan

Charlie

Matthew

Dude that arm pump was gnarly! And wow noticed you gave us a day off of forearms

Nathan Dorado

Mily

Crazy arm pump, I absolutely love this workout. 🔥🔥🔥🔥🔥

Richard Garcia

Tim Murchison

Alternating Dumbbell Curl

Bent Over Dumbbell Kickback

Barbell Curl (close grip) (5:0:1:0)

Barbell Overhead Extension (5:0:1:0)

Superset

Back Supported Dumbbell Overhead Extension (reverse grip)

Back Supported Dumbbell Curl (out to the side)

Slight Incline Cable Skull Crusher 
(extra close grip)

Slight Incline Cable Curl (facing up, curling behind head)

Super Set

Tricep Cable Press Down (1:2:1:0)

Bicep Cable Curl (close grip) (1:2:1:0)

Day 18: Biceps/Triceps/forearms

Julio

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!!

Garrett

Summer Pump Challenge Intro

Day 1: Back

Dave

Day 2: Chest/shoulders

Day 3: Biceps/Triceps/forearms

Buckeyes14

Day 4: Legs

Bryce

Killer active rest day, it was SOOOOOOOO NEEEEEEEDED LOL

Jens

Day 5: Calves/Abs/Neck

Felicia

Darren

Day 6: Back

Lacey

Day 7: Chest/shoulders

Day 8: Biceps/Triceps/Forearms

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

Day 9: Legs

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

Day 10: Calves/Abs/Neck

Analise

Neal

Day 11: Back

This one is hard but worth pushing through

Day 12: Chest/shoulders

Jason

Day 13: Biceps/Triceps/forearms

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

Day 16: Back

Day 17: Chest/shoulders

Franci

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

Glade

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

Day 22: Chest/shoulders

Maxwell

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

Day 23: Biceps/Triceps/forearms

Ricky

My entire body was shaking during the hip thrust.

Davi

Day 24: Legs

Day 25: Calves/Abs/Neck

Day 26: Back

Miguel

Day 26: Chest/shoulders

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

Cameron

Abdullah

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

Juanqui

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 18: Biceps/Triceps/forearms

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