Name: Playbook - Julian Smith - Tricep/Bicep/Forearms (4/22/22)
Uploaded: 2024-04-02T17:10:06.650Z
Duration: 85 min
Description: Tricep/Bicep/Forearms (4/22/22)

Ashwin Mohta

I added my fat grips for all of the exercises… might be regretting that tomorrow 😅😅🔥🔥🔥

Kristoffer

Nicolas

Such a nasty pump this was epic. Please keep this split for awhile

Taylor

Mario

Yakhoth

Evelyn

Since I didn’t need my bi’s, tri’s and forearms today, I guess it’s fitting to wreck them #SaidNoOneEver

Joseph

Quinton Powell

Anthony Castro

Calvin

Trevor

Dillon Lucas

Pumps like gonna have ya boy some freggin pythons soon! 🐍 🐍🐍

Dominic

Arm day has become a love hate relationship. Thanks for that 🤙🏼🤙🏼

Davey

Vahid

Joseph Garcia

Steven

Michael Prieto

Colin

Jordan

Levi

William

Darius Scheepers

Big1400uktfgo@gmail.com

CRIKEY!!! If you see…..oh wow if you look at exercise 7 you’ll see a wild beast in prime so muscular you can’t tell if it’s using a preacher curl station or a elevated bench…..either works I tried both.

Alexander

Seth Osner

Jonathan Thomas

Jesus Salazar

Shane Hopkins

Antonio

Ethan

Jessica

Alex

Bradley Taylor

Liked the focus on triceps then a brutal forearm break then huge biceps pump. Crushing!

Ryan

andy fn

Weston

Chris

Pierre

Ouch, walking out with arms cramping like a gorilla

Micah

Josiah Tampien

Salvador Osorio

Juan Carlos

Loved it until the forearms. Now I can’t hold the steering wheel in my car. I guess I’ll die in the gym parking lot 🤷🏻‍♂️

Oliver

Josh Baker

Julian Perez

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

*Single Arm Tricep Press Down

*Barbell Overhead Extension (4:0:1:0)

Last set drop set: 10 drop 10 drop 10 drop 10

*Dumbbell Tricep Kick Back

Set 1: 15 second negative on the last rep
Set 2: 12 second negative on the last rep
Set 3: 10 second negative on the last rep
Set 4: 10 second negative on the last rep

*Tricep Machine Press Down

Decline Wrist Curl

Flat Wrist Curl

Incline Wrist Curl

Giant Set

*Single Arm Cable Curl

*Alternating Dumbbell Hammer Curl (curling toward chest)

Dumbbell Preacher Hammer Curl (curling wide) (4:0:1:0)

*Alternating Dumbbell Spider Curl (curling in)

*Alternating Dumbbell Spider Curl (curling straight)

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

Chest (4/16/24)

Hunter

Vignesh

The volume on forearms today good lord 💀💀💀 also need to invest in the head harness to hit neck properly. The only muscle I’ve been neglecting in the pump 😕

Uriel

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

Ricardo Lazo De La Vega Paredes

Liam Taylor

Hamstrings/Glutes (4/14/24)

Tyler

Oscar

Biceps/Triceps (4/13/24)

Owen Chaffee

Jake Burgess

Teya Crawford

Shoulders/Light Chest

Timo

Back/Rear Delt (4/11/24)

Evan

Jake

Quads/Abductor/Adductor (4/10/24)

Had to walk through a car wash to shower cause my arms are noodles. 10/10

Zackbot

Chase

Chest (4/9/24)

Story of the never ending rest day. Fuck me.

Calves/Abs/Neck/Forearms (4/8/24)

Ashley Lourie

King

Alternative options for gyms that don’t have good morning machines

uncle yogi 

Hamstrings/Glutes (4/7/24)

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

Community

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