Name: Playbook - Julian Smith - Day 3: Biceps/Triceps/forearms
Uploaded: 2025-08-07T19:33:01.415Z
Duration: 90 min
Description: Day 3: Biceps/Triceps/forearms

Mario

Jorge

Didn’t get to the wrist ones but everything else was killer

Michael Herbert

Terrific workout.  Glad I found you on the app

Felicia

Giorgos Solomou

Adam

Erick

Dustin

Ayaaz

Diana

Earl

Brandon

Ethan

Gustavo Caballero

Kevin

Hot this yesterday 7/27. Starting this a week late but already did these workouts without knowing it was a challenge!!!

Matt Buckingham

Andrew

Chad

Tim Murchison

David

Anaeli

Owen

John

Workout

Noah Andre

Barely can lift my arms, the body weight curls and dips was a new wrinkle

Daniel

Austin

Marcus Howard

This workout was intense I started to fatigue at the end but I made it thanks to that amazing BCAA.

Richard Garcia

Dexter

Feeling full in the arms and forearms! 💪🏼

Mily

Nathan Dorado

Jonathan

One of the best arm days I’ve had in a while! I have really been pushing myself to go up in weight. It hurts at first, but then feels so good 💪🏼😎

Alexandra VanHook

Awesome, struggled the the forearm stuff but I got through it.

Davi

One hell of a way to start the morning off

Nick

Liam Taylor

Today’s workout really pushed me over the edge and dragged me through the gutter. 👊🏼thank you

Dylan

Till tha sweat drips down ma bawlllllssss

Joshwa

Pretty sure Julian is trying to kill us bahaha 🔥🔥🔥

Mark

William

Mike

Killer dude, love these shorter but more intense lofts

Kyle

Seated Dumbbell Hammer Curl

Seated Dumbbell Overhead Extension

Superset

Hammer Bar Overhead Extension

Barbell Curl (torso leaning forward)

Body Weight Bicep Curl

Body Weight Skull Crusher

Brief pause at the top of each full contraction.

*Machine Bicep Curl

*Dumbbell Tricep Kickback

Reps 1-10: close grip
Reps 11-20: shoulder width grip
Reps 21-30: outside shoulder width grip

*Bicep Cable Curl (3 grip change)

Reps 1-10: wide underhand grip
Reps 11-20: shoulder width grip 
Reps 21-30: inside shoulder width grip

*Tricep Cable Press Down (3 grip change)

Decline Wrist Curl

Flat Wrist Curl

Incline Wrist Curl

Giant Set

*Slight Incline Reverse Wrist Curl

Day 3: 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

Buckeyes14

Day 4: Legs

Bryce

Killer active rest day, it was SOOOOOOOO NEEEEEEEDED LOL

Jens

Day 5: Calves/Abs/Neck

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

Priscilla

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.

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

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 3: Biceps/Triceps/forearms

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