Name: Playbook - Julian Smith - Tricep/Bicep/Forearms (10/27/22)
Uploaded: 2024-04-02T17:10:07.509Z
Duration: 75 min
Description: Tricep/Bicep/Forearms (10/27/22)

HIROYUKI KURANISHI

Matt

Tyler

Miguel

Trevor

HECTOR MANUEL RAMIREZ GUZMAN

Sydney

Isidro

If you plan to do the whole workout with prescribed rest times, plan accordingly. 

1.10 mins in and I had to call it a day - time constraints. Had exercise 11/12 to do and I don’t ever do the forearm exercises.

Tashina

Peter

Shawn

Feeling dangerous and looking like a weapon 🙃

Jackson O’Brien

William

Goodness me that was a long arduous workout @Julian not sure why it took me so long to finish it. Nonetheless, it was quite solid

Joseph

Nick

Logan

Ryan

Matt Piper

Lindsay

Henry

Justin

Mattias

Ricardo Lazo De La Vega Paredes

Joshwa

Milo

Sanad Al Sheikh

Love arm DAYSSS goddam 😮‍💨😮‍💨

Cristian

Will_dahBEAST

Camx

Dominique Bradley

Steven

Seth

David

dane

Stas Szczurek

Calvin

Michael

It was too long man 
Please make it short and crisp

Anmol

Emanuel

Jordan

Arm pump is out of this world after this workout

Darian

Brandon

Preston

Jacob

Shane

Hardly could finish the burn out as my arms were already on fire. Good sign!

Micah

Anthony

Last set drop set: 8 drop 8 drop 8

Set the pins high enough that your arms stay bent a the bottom of the rep.

*Rack Barbell Curl

Sets 1-3: normal reps
Sets 4-5: Rest pause set: After you hit the 12 reps, set the weight down take a 10 second break then jump back in with the same weight for as many reps as possible.

*Barbell Spider Curl (close grip)

Five reps on one side while the other side sits in the stretch. Then switching. Back-and-forth until the required reps are done.

*Dumbbell Preacher Hammer Curl

Single Arm Overhead Cable Curl

*Overhead Cable Curl (Close grip, behind the head)

*Dumbbell Wrist Curl

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

*Elbow Supported Reverse Wrist Curl

Brief pause mid way down on the negative portion of the rep.

*Steep Incline Dumbbell Overhead Extension

*Barbell Overhead Extension (Elbows kicked out to the side)

Double Arm Dumbbell Skull Crusher

Back Supported Rope Press Down

*Single Arm Tricep Cable Press Down (cross body)

Tricep/Bicep/Forearms (10/27/22)

Alexis

Jesus

Shoulders/Light Chest (4/19/24)

Robert

Oscar

Quads/Abductor/Adductor (4/18/24)

Daniel Crossley

Back/Rear Delt (4/17/24)

I’d give this a 6th star….best chest workout to date!!!

Arvin

Bryton Seyfert

Chest (4/16/24)

Owen Chaffee

Calves/Abs/Neck/Forearms (4/15/24)

Fabian

Rafael Santos

Hamstrings/Glutes (4/14/24)

Jake

LeRoy

Biceps/Triceps (4/13/24)

Chad

Timo

Lindsey

Shoulders/Light Chest

Kieran

Nadia

Back/Rear Delt (4/11/24)

Perfect time length and very effective for the quads!!! Smoked

Allen Bubello

Ashley Lourie

Quads/Abductor/Adductor (4/10/24)

Tricep/Bicep/Forearms (10/27/22)

Community

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