Name: Playbook - Julian Smith - Day 23: Biceps/Triceps/forearms
Uploaded: 2025-08-07T19:33:01.814Z
Duration: 90 min
Description: Day 23: Biceps/Triceps/forearms

Mario

Maxwell

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

LeRoy

Mike

Kyle

Ethan

Dexter

Crazy arm pump and forearm is on fire 🔥, almost cramp up. Excellent workout routine to confuse the muscles 💪🏾.

Richard Garcia

Priscilla

Jordan

Probably my favorite arm day of the split!!

Mily

Chad

Won’t be able to wash my hair later 🦦

Dylan

That was such a fun arm day as always really enjoyed this one! Love when we have supersets but also love when we knock out triceps then biceps then forearms or vice versa! What a arm pump, probably will last a lifetime they’re so pumped up

Nathan Dorado

Workout

Jermaine Jones

David

Karleigh

Liam Taylor

INSANE pump!! Packed gym today, but found a bench and was able to hit a majority of the exercises on it until I could snag a cable machine👌🏻

Garrett

Galen Bontrager

Can barely hold my arms up to type this🔥🔥

Casey

Dumbbell Overhead Extension (single arm)

Seated Cable Skull Crusher (reverse grip) (1:2:1:2)

Barbell Overhead Extension (close reverse grip)

*Cross Cable Tricep Extension

Tricep Bench Dip (4:0:1:2)

Single Dumbbell Concentration Curl

Seated Cable Reverse Curl (1:2:1:2)

If you don’t have this bar use dumbbells instead

*Bar Hammer Curl

*Double Arm Cable Curl (pulley high)

Body Weight Bicep Curl (4:0:1:2)

Cable Reverse Wrist Curl

Dumbbell Wrist Curl

Day 23: 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!!

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!!

William

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

Henry

Day 18: Biceps/Triceps/forearms

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

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 23: Biceps/Triceps/forearms

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