Name: Playbook - Julian Smith - Tricep/Bicep/Forearms (4/16/22)
Uploaded: 2024-04-02T17:10:06.622Z
Duration: 85 min
Description: Tricep/Bicep/Forearms (4/16/22)

Ashwin Mohta

Unreal pump at the end 🙌🏻🙌🏻🙌🏻🙌🏻

steven

Soooo good!! This split is by far my favorite

Taylor

Loving the split. @julian is there a way you can put in the description of the workout what muscle specifically we’re trying to hit (ex. Lateral head of tricep, vastus medialus of the quad, etc. )? That would help a ton with mind to muscle and making sure that we’re hitting the right thing.

Carter

Ricardo Lazo De La Vega Paredes

William

Kyle

Ethan

Fareena

Rahul Verma

Joseph Garcia

Blane

Cody

Mike

Overhead extensions are getting immensely old, just like this dplit

Jordan

I’m going to feel like the dude from the Metallica music video ‘One’ today and tomorrow for sure. Geez those 2 last exercises destroyed my bi’s and tri’s

Joseph

Quinton Powell

Tricep and forearm pump off the charts 📈📈

Brenden

Roberto

Juan

Richard Sage

Trevor

Shawn

Wish this narly pump was permanent fuakk 🏆 🔥

Antoine

I could barely hold the weight after murdering my forearms and now I’m barely able to hold up my phone typing this😭😭

Daniel Crossley

Daniel

飏 许

past few days have been the best pumps and workouts of my entire life

Ryan Brennan

Great arm day. I can barely open my hands. My foreskins are pumped!

Peter

Great!! Now my gf says I’m too muscular and I’m no longer “attractive” to her……I hate this workout plan

Alexander

Solid, not a big fan of overhead tri extensions

Nate

Arms can’t pick anything up now. Thanks Julian

Owen Chaffee

I was going through hell! but the outcome is well worth the pain.

Jodi F Mosley

Jesus Salazar

JC Miller

Mitch

First workout after recovering from food poisoning and damn I feel good! 💪🏽

Dominique Bradley

Andrian

Shane Hopkins

Mike Downie

Davey

This was a tuff one. I had to reduce sets/reps but arms are throbbing!  Lol   Makes my day. 
🙌💯🤩💪👍❤️😎

Shelley Wallace

Decline Wrist Curl

Flat Wrist Curl

Incline Wrist Curl

Giant Set

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

*Plate Preacher Reverse Wrist Curl

*Incline Dumbbell Curl

*Incline Dumbbell Overhead Extension

Back Supported Barbell Reverse Curl

Back Supported Barbell Overhead Extension (reverse grip)

Tricep Cable Press Down (1:2:1:0)

Bicep Cable Curl (close grip) (1:2:1:0)

Superset

Single Arm Cable Tricep Extension (to the side)

Single Arm Cable Curl

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

Maggie

Alexis

Shoulders/Light Chest (4/19/24)

Robert

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

Albert Bersley

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)

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

Fabian

Rafael Santos

Hamstrings/Glutes (4/14/24)

Moose

Jake

Matt

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 (4/16/22)

Community

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