Name: Playbook - Julian Smith - Day 42: Biceps/Triceps/forearms
Uploaded: 2025-08-07T19:33:01.991Z
Duration: 90 min
Description: Day 42: Biceps/Triceps/forearms

Mario

William

Mike

Priscilla

Ethan

Feeling like Mr. Fantastic. Arms definitely got longer today.

Dexter

Jordan

Loved it! Long hold on the stretch was brutal!! Lol

Robin

Kyle

Amazing day to finish up the 4 weeks of the #summerpumpchallenge 🔥 down a total of 5lbs and feeling 10x better than at the beginning!! Missed a few workouts due to military training, but overall amazing challenge with amazing results!!

Garrett

Solid way to end the challenge arms are spent. Congratulations to everyone that followed along and stuck it out ✨🤛🏼

Dylan

Owen

Forearm is pumped Omg. Arms feeling swole 💪🏾💪🏾💪🏾

Richard Garcia

What a way to end the challenge! We shall continue to cut and make the gains!

Mily

What a arm pump! Felt like they were pumped up like spongebobs

Nathan Dorado

*Bicep Cable Hammer Curl (D grip)

After completing the required reps sit in the stretch for 30 seconds.

*Incline Dumbbell Curl (into stretch)

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

Single Arm Cable Curl (1:0:1:2)

*Machine Bicep Curl

*Tricep Cable Press Down (reverse grip)

*Dumbbell Overhead Extension (into stretch)

*Single Arm Tricep Extension (cross body) (1:0:1:2)

*Machine Tricep Press Down

Decline Wrist Curl

Flat Wrist Curl

Incline Wrist Curl

Giant Set

Dumbbell Reverse Wrist Curl

Day 42: 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

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

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 42: Biceps/Triceps/forearms

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