Name: Playbook - Julian Smith - Tricep/Bicep/Forearms (11/2/22)
Uploaded: 2024-02-19T21:40:20.988Z
Duration: 80 min
Description: Tricep/Bicep/Forearms (11/2/22)

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

*Steep Incline Dumbbell Curl

*Steep Incline Dumbbell Overhead Extension

Tricep Overhead Cable Extension (reverse grip)

Bicep Cable Curl (close grip)

Superset

*Tricep Cable Press Down (close grip)

*Bicep Cable Curl (D grip)

Tricep Overhead Cable Kick Out

Bicep Overhead Cable Curl (pronated grip)

After completing the 12 reps with reverse grip, switch to overhand grip and hit skull crushers to failure

*Throat Crusher into Skull Crusher

After completing the 12 reps on reverse curls switch to spider curls and continue to failure.

*Barbell Spider Reverse Curl Into Curl

Decline Wrist Curl

Flat Wrist Curl

Incline Wrist Curl

Giant Set

Tricep/Bicep/Forearms (11/2/22)

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)

Dave

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 (11/2/22)

Community

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