Name: Playbook - Julian Smith - Day 27: Biceps/Triceps/forearms
Uploaded: 2025-08-07T19:33:01.848Z
Duration: 90 min
Description: Day 27: Biceps/Triceps/forearms

Mario

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

Cameron

Abdullah

William

Always love learning new variations of lifting!! Wide cable curls was new for me. Great workout!

Matt

Mike

Jarred

Joseph

Liam Taylor

Another great one for the books! Arms toast!

Dexter

Submitted incorrectly. Resubmitting on summer pump tab

Priscilla

My arms are burning like wild fires 🔥... someone Crack up the hose lol

Anaeli

Dylan

Solid arm pump to start the week off! Love the negatives this week, body is feeling & loving it

Nathan Dorado

Loving all the switch ups every week! We always have something to shock the body!

Mily

Arms done, I can’t scrub my back that’s how pumped up my arms 💪🏾. Feeling amazing

Richard Garcia

Hit the AK state fair today, so didn’t eat the best. But lemme tell ya the pump from that fair food was something different😮‍💨🔥

Garrett

Didn’t have to move around much. Kept to the same area of the gym which I loved! Great workout.

Joshwa

Jordan

Wide Bicep Cable Curl

Shooting for a controlled 25-30 second negative.

Use dumbbells if you do not have this bar.

*Preacher Hammer Curl (negatives)

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

Last set drop set: 8 drop 8 drop 8 drop 8

*Overhead Bicep Cable Curl

Cross Cable Tricep Kick Out

Shooting for a controlled 25-30 second negative.

*Tricep Machine Press Down (negatives)

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

*Tricep Bench Dip

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

*Dumbbell Wrist Curl

*Plate Preacher Reverse Wrist Curl

Day 27: 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!!

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

LeRoy

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

Ethan

Day 25: Calves/Abs/Neck

Day 26: Back

Miguel

Day 26: Chest/shoulders

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 27: Biceps/Triceps/forearms

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