Name: Playbook - Julian Smith - Day 32: Biceps/Triceps/forearms
Uploaded: 2025-08-07T19:33:01.890Z
Duration: 90 min
Description: Day 32: Biceps/Triceps/forearms

Juanqui

Mario

William

Mike

LeRoy

Davi

Richard Garcia

Robin

Dexter

Crazy pump with the GF😮‍💨 today’s a cheat meal so tomorrows leg workouts gonna be a KILLER🔥

Garrett

Dylan

Good arm workout feeling the burn since the start

Anaeli

Galen Bontrager

Jordan

😵‍💫😵‍💫🥵🥵🥵🥵 sickkkkk pump

Charlie

What a arm pump to kick off the weekend, short but sweet but intense and absolutely loved it 😈 Now ready to be sore for the next week after tomorrows leg day☠️

Nathan Dorado

These need to come with a guide “how to drive home afterwards with your knees”

Joshwa

Sets 1-5: no tempo
Sets 6-8: using the same weight you used on your 5th set but going for the longest negative you can. Then trying to beat the previous time each set that follows.

*Smith Machine Close Grip Bench

*Machine Bicep Curl

Seated Dumbbell Overhead Extension (reverse grip)

Seated Dumbbell Hammer Curl (curling out to the sides)

Super Set

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

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

Superset

Single Arm Tricep Extension (cross body)

Single Arm Cable Curl

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

*Cable Reverse Wrist Curl

*Dumbbell Wrist Curl

Day 32: Biceps/Triceps/forearms

Julio

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

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

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

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

Ethan

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

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 32: Biceps/Triceps/forearms

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