Name: Playbook - Julian Smith - Tricep/Bicep/Forearms (3/17/22)
Uploaded: 2024-04-19T22:29:33.291Z
Duration: 80 min
Description: Tricep/Bicep/Forearms (3/17/22)

Garrett

Noah Andre

Brian

Daniel

Dave

Christy

Jasper

Max Vardy

Tatum

This is the first time I’ve attempted to follow the program without modifying it. It was nice and scary

Kyle

Diana

Isaiah Castro

Ethan

Andrew

Carlo

Alex

Rajeev

RAVI

Pretty sure I won’t be able to wash my hair later today!! Loved the tempo and volume!

Allie Green

laura

Jetverde

Jeffrey

Mark

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

W Bar Wrist Twist (inward to out)

Plate Wrist Curl

Plate Reverse Grip Wrist Curl

Super Set

*Single Arm Tricep Press Down

5 second pause on the full contraction only on reps 5,10 and 15.

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

*Dumbbell Reverse Curl (elbow pointed out)

Last set rest pause:

After the 10 rep set, set your weight down and rest for 15 seconds, then grab the same way you were previously using and rep out as many more as possible without a tempo.

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

Last set rest pause:

After the 10 rep set, set your weight down and rest for 15 seconds, then grab the same way you were previously using and rep out as many more as possible without tempo.

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

*Rope Press Down (close grip)

*Back Supported Dumbbell Curl

Tricep/Bicep/Forearms (3/17/22)

Davey

Mychal

Going to have tree trunks for legs if I keep this up

Yoshi Dinosaur

Legs (quads/adductors) (3/15/22)

Bryan

Awesome! Great pump. Never added calfs to a chest day 🔥

Brett

Chest/Calves/Abs (3/16/22)

Didn’t tho kid Mae it but I did. 😵‍💫
Need Hammie growth!! 
Awesome. 💯🙌🏋️‍♀️😎👊👍🇺🇸🇺🇸🇺🇸

Shelley Wallace

Gaia

Legs (Hamstrings/Glutes/Abductors) (3/18/22)

Brad Swift

Joshua

Back/Traps/Neck (3/19/22)

Akram

Steven

Itay

Shoulders/Calves/Abs (3/20/22)

This was a great work out. I’m sore AF!!!!!

Buzzlight2

Why are you the way that you are? - Micheal Scott wow no I have to go to work with these jello legs!

Legs (Quads/Adductors) (3/21/22)

Jeremy

Chest/Calves/Abs (3/22/22)

tyler

Tricep/Bicep/Forearms (3/23/22)

I’m in a foreign country so your programs have been keeping me accountable and working toward something. 🫶🏻♥️

Marija

Glad this split is in the archives. ✊🏾🔥

Legs (Hamstrings/Glutes/Abductors) (3/24/22)

Tricep/Bicep/Forearms (3/17/22)

Community

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