Name: Playbook - Julian Smith - Tricep/Bicep/Forearms (3/23/22)
Uploaded: 2024-04-19T22:29:33.350Z
Duration: 80 min
Description: Tricep/Bicep/Forearms (3/23/22)

tyler

Itay

Great arm day. Had to make minor adjustments/substitutions to accommodate commercial gym’s pace but definitely enoyed!

Brad

Lydia

SilkyVilky 

Dave

Mark

Dimitar

Chase

Marwan ElSafty

Stephen Popovich

Shawn

Masry

Alternating Dumbbell Hammer Preacher Curl

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

Steep Incline Dumbbell Curl

Incline Bench Spider Curl

Compound Set

One set.

Basically starting with the weight that you can do for two reps, hit those two reps to failure, drop the dumbbell by 5 lbs and go to failure again. The only rest you get is the time it takes you to set the dumbbells down and pick the other dumbbells back up and getting them into position. Work your way all the way down to 10 pounds.

*Dumbbell Curl (rack run)

Tricep Machine Press Down

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

Rope Press Down (close grip)

Overhead Rope Extension

*Double Arm Dumbbell Extension (run the rack)

Elbows directly under shoulders. Once the rope gets to the top do 10 wrist curl reps.

*Reverse Wrist Roller into Wrist Curl (elbow low)

Elbows slightly in front of shoulders. Once the rope gets to the top do 10 wrist curl reps.

*Reverse Wrist Roller into Wrist Curl (elbow forward)

Dumbbell Wrist Curl

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

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

Daniel

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

Garrett

Noah Andre

Brian

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

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

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)

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)

Brendan

Back/Traps/Neck (3/25/22)

Chad

Love these workouts. Helps keep me gym motivated.

Adam

Shoulders/Calves/Abs (3/26/22)

Me hobbling down the stairs at the gym! 😆

Omar El Hamdani

Legs (Quads/Adductors) (3/27/22)

Thomas Lavis

Chest/Calves/Abs (3/28/22)

App has sometimes problems with writing the weights..awesome workout!

Tricep/Bicep/Forearms (3/29/22)

This sh&$ right here! I appreciate you taking the time.

Jonathan

Good workout but too long, makes me lose interest

Legs (Hamstrings/Glutes/Abductors) (3/30/22)

Great,  though more caution for neck exercise with plate is needed...

MManoly

Back/Traps/Neck (3/31/22)

Shoulders/Calves/Abs (4/1/22)

Legs (Quads/Adductors) (4/2/22)

Chest/Calves/Abs (4/3/22)

Mathew

Tricep/Bicep/Forearms (4/4/22)

Legs (Hamstrings/Glutes/Abductors) (4/5/22)

Kyle

Nick Somers

Back/Traps/Neck (4/6/22)

Shoulders/Calves/Abs (4/7/22)

Leyana

Legs (Quads/Adductors) (4/8/22)

Incredible knowledge put into these workouts - hit the chest at every angle with the right tempo

Chest/Calves/Abs (4/9/22)

Tricep/Bicep/Forearms (4/10/22)

Happy Thanksgiving everyone 🦃 and giving my thanks to Julian for these BEAST workouts

Legs (Hamstrings/Glutes/Abductors) (4/11/22)

Back/Traps/Neck (4/12/22)

Shoulders/Calves/Abs (4/13/22)

Doing the stanky leg while I’m walking. That was brutal

Fucking torture. Decided to do leg extensions last. Fuck me.

Isaiah Castro

Legs (Quads/Adductors) (4/14/22)

Definitely hardest day I’ve had yet. Lack of energy maybe idk but damn

Cameron

Chest/Calves/Abs (4/15/22)

Tricep/Bicep/Forearms (4/16/22)

Legs (Hamstrings/Glutes/Abductors) (4/17/22)

Back/Traps/Neck (4/18/22)

Shoulders/Calves/Abs (4/19/22)

Your killing my body everyday!!! I love it!!!

Diana

Legs (Quads/Adductors) (4/20/22)

Chest/Calves/Abs (4/21/22)

Tricep/Bicep/Forearms (4/22/22)

Legs (Hamstrings/Glutes/Abductors) (4/23/22)

Back/Traps/Neck (4/24/22)

Shoulders/Calves/Abs (4/25/22)

Galen

Legs (Quads/Adductors) (4/26/22)

Chest/Calves/Abs (4/27/22)

Great arm workout! Can’t feel them, that’s good right:)

Tricep/Bicep/Forearms (4/28/22)

Legs (Hamstrings/Glutes/Abductors) (4/29/22)

Always something different & effective 💯

Back/Traps/Neck (4/30/22)

The core was amazing and so was the calves and the shoulders is exactly what I wanted it to be. Best one yet

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

Community

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