Name: Playbook - Julian Smith - Tricep/Bicep/Forearms (10/3/22)
Uploaded: 2024-04-19T22:29:32.935Z
Duration: 80 min
Description: Tricep/Bicep/Forearms (10/3/22)

Dave

Holy FUCKKKKKKKK MY ARMS HURT DUDE thank you so much

Reps 1-10: Curling to the front
Reps 11-15: Curling out to the side

*Incline Dumbbell Curl

Machine Bicep Curl (5:0:1:0)

Sets 1-3👇🏼
Rep 1: (1:0:1:10)
Reps 2-10: no tempo 

Sets 4-6👇🏼
Reps 1-9: no tempo
Rep 10: (1:0:1:10)

*Single Dumbbell Bicep Curl

Flat Cross Body Dumbbell Extension (reverse grip)

Tricep Machine Press Down (5:0:1:0)

*Seated Double Arm Overhead Dumbbell Extension

Tricep Overhead Cable Extension (reverse grip)

Bicep Cable Curl (close grip)

Superset

Tricep Cable Press (close v grip)

Cable Hammer Curl (rope attachment)

Decline Wrist Curl

Flat Wrist Curl

Incline Wrist Curl

Giant Set

Tricep/Bicep/Forearms (10/3/22)

Part of me that I didn’t know existed have been awoken

Freddie

Aaron  Cervini

SilkyVilky 

Chest/Calves/Abs (8/26/22)

Michael

Laura

Nigel

Quads/Adductors (8/27/22)

Tricep/Bicep/Forearms (8/28/22)

Russell

Shoulders/Traps/Calves (8/29/22)

Efrain

Jaedon

Hammies and glutes are on fire, great pump on.

Fernie Vigil

Hamstrings/Glutes/Abductors (8/30/22)

Drew

Saba Adham

Back/Rear Delts/Neck (8/31/22)

replaced russian twists with wood chops and it was still killer🔥

Cambry

Chest/Calves/Abs (9/1/22)

This one was insane - feeling like a monster 👹

Austin

Quads/Adductors (9/2/22)

Who needs arms anyway, these bad boys will be completely useless today after that

Marcus Howard

Love the multiple different variations of workouts. Also the different rep ranges

Tricep/Bicep/Forearms (10/3/22)

Community

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