Name: Playbook - Julian Smith - Tricep/Bicep/Forearms (5/10/22)
Uploaded: 2024-04-02T17:10:06.730Z
Duration: 81 min
Description: Tricep/Bicep/Forearms (5/10/22)

Ashwin Mohta

That burnout at the end was 🔥🔥🔥loooooved it

Kristoffer

Clayton Horn

Brooo that incline to flat was insanity! My arms are going to feel that one in 3… 2.. 1. 🫣 amazing workout scheme today. Still One the best splits you and the team has designed

Joseph

Sébastien

Trevor

argjend mustafa

Hariharasudhan NAGARAJAN

Delricien

Steven

Feeling that burn!!! 💪🏼💪🏼💪🏼

Rafael

Buckeyes14

William

Scott

Leandro

Todays workout sponsored by Adele- take it easy on me.

Evan

That last workout should be illegal. You should be in prison for making us do that ☹️

Owen Chaffee

Miguel

Levi

Landon Jarvis

This workout humbled me in terms of weight 😂👏🏼

Adam

These workouts get better and better!! Amazing pump!

Benjamin

Ryan Hannon

Richard Sage

Jaspreet

My biceps felt like they were gonna pop 💪🏼👊🏼

Oscar

Joshua

Maggie

Dane Milligan

Mattias

Jason

Austin

Fun routine with some upbeat music. Finished in exactly 81 minutes as estimated!

Ryan Crawford

Jacob

Ethan

Nathan Adamson

buzz

Justin

Sal Herran

Tanner Morris

This one is going down in the saved. Can barely hold my phone up to type this. Burns so good!!!!

Orlando

Quinton Powell

*Flat Dumbbell Skull Crusher

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

*Flat Cross Body Dumbbell Extension (reverse grip)

Back Supported Barbell Overhead Extension (reverse grip)

Reps 1-10: wide underhand grip
Reps 11-20: shoulder width grip 
Reps 21-30: inside shoulder width grip

*Tricep Cable Press Down (3 grip change)

Barbell Wrist Curl (behind the back, close grip) (1:0:1:2)

Behind the Back Barbell Wrist Curl (wide grip) (1:0:1:2)

Compound Set

Barbell Reverse Grip Wrist Curl

*Barbell Reverse Curl (inside shoulder width grip)

Three reps on one side while one side sits in the stretch. Switch back-and-forth until the required reps are complete.

*Dumbbell Preacher Curl

Reps 1-10: keep the rope close
Reps 11-20: keep the rope separated

*Floor Rope Cable Curl (close to wide)

Starting with bench in an upright position. Pick a weight that you can do for about 12 reps. Once you fail, step out and drop the angle of the bench down one click and hop back in and hit another set with the same weight to failure. Do this on repeat until the bench is flat!

*Double Arm Dumbbell Curl (Incline to flat)

Tricep/Bicep/Forearms (5/10/22)

Shoulders/Light Chest (4/26/24)

Those pauses on the jack squats were deadly 💀💀💀

Uriel

Paul

Quads/Abductor/Adductor (4/25/24)

Mario

Dominique Bradley

Back/Rear Delt (4/24/24)

Killer Fuckin Chest Pump 💯⚔️🤙🏽

Albert Bersley

Alain

Chest (4/23/24)

Zachary

Drew Ginsburg

Calves/Abs/Neck/Forearms (4/22/24)

Mike

Hamstrings/Glutes (4/21/24)

My wife said, “wow, look at daddies biceps”, and all the kids went wild. Today is a good day.

Mark

Arms feel like they are gunna split open! 🤙🏼🤙🏼💪🏼

Matt

Arvin

Biceps/Triceps (4/20/24)

Timo

Jake

Stephan

Shoulders/Light Chest (4/19/24)

Jay Lopez

Carlos

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

Eliazar

Nathan Dorado

Ashley Lourie

Back/Rear Delt (4/17/24)

HECTOR MANUEL RAMIREZ GUZMAN

Teya

Anthony Castro

Chest (4/16/24)

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

Seth

Andrew

Hamstrings/Glutes (4/14/24)

Alex

Biceps/Triceps (4/13/24)

Julian man, who made you mad?! The chest supported lateral raises 3x50?! 💀

Jesus Salazar

Hard work pays off man lovely hell and pump my god 💪🏼💪🏼💪🏼

Lior Clark

Shoulders/Light Chest

Kieran

Back/Rear Delt (4/11/24)

Luis

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

Joey

Gregg

Chest (4/9/24)

King

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

This was short but brutal! Solid stuff as always @Julian and team

Nikki 🙃

Hamstrings/Glutes (4/7/24)

The rack runs this messy gym I attend are a recipe for disaster

Biceps/Triceps (4/6/24)

Shoulders/Light Chest (4/5/24)

Shelley Wallace

Cory Williams

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

Great way to start this week off #TurtlePower

Back/Rear Delt (4/3/24)

Nice kick off to this split! Looked simple but turned out into a daunting one

Chest (4/2/24)

Way to seal off this split. You will be missed, now on to the next! Bit late on it, but tomorrow will be the best day to start it off imo 😎

Ricardo Lazo De La Vega Paredes

Calves/Neck/Forearms (4/1/24)

Bryton Seyfert

Rafael Santos

Back/Rear Delts (3/31/24)

You were right the 50 40 30 20 10 just activates those fibers on another level

Davis 

Hamstrings/Glutes/Abductor (3/30/24)

Solid one! Boulders are done, pretty chilled tri’s sesh though

Shoulders/Triceps/Abs (3/29/24)

Went conventional on the adductors bit, grabbing both sides of the cable machine is a mission in itself at this here gym

Quads/Adductor (3/28/24)

Ardon

Chest/Biceps (3/27/24)

This is done and so am I! Solid active rest day on all facets

Calves/Neck/Forearms (3/26/24)

Wonderful sesh, took a little longer than I should’ve, but knocked it out

Jake Burgess

Back/Rear Delts (3/25/24)

Finn

Hamstrings/Glutes/Abductor (3/24/24)

Hama

Shoulders/Triceps/Abs (3/23/24)

My will to walk has been lost and I can’t find it

Quads/Adductor (3/22/24)

Tyler

Chest/Biceps (2/21/24)

Did everything but the calves portion of this sesh, as I re-injured my left calve 😒

Peter

Calves/Neck/Forearms (3/20/24)

Monkeyed around a bit on this one but got ‘er done

Back/Rear Delts (3/19/24)

David

Took a trip to pumpsville on that leg press for sure 💀💀💀

Hamstrings/Glutes/Abductor (3/18/24)

Solid boulders and tri’s sesh. Felt like I properly hit the mind muscle connection on the abs bit on this sequence

Shoulders/Triceps/Abs (3/17/24)

Walking has allotted itself on the list of “not-to-do’s” on this fine 1st day of the week

Pablo

Lucas Lucco

Quads/Adductor (3/16/24)

Dexter

Felt like this one took longer than expected, but a beastly sesh nonetheless

Chest/Biceps (3/15/24)

Calves/Neck/Forearms (3/14/24)

Back/Rear Delts (3/13/24)

Holy moly, that was a rough one. The finisher put the seal of obliteration on hammies, glutes and abductors!

Tricep/Bicep/Forearms (5/10/22)

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