Name: Playbook - Julian Smith - Tricep/Bicep/Forearms (5/22/22)
Uploaded: 2024-04-02T17:10:06.789Z
Duration: 80 min
Description: Tricep/Bicep/Forearms (5/22/22)

Ashwin Mohta

HIROYUKI KURANISHI

Leandro

Fareena

This is exactly what I needed 👊🏼👊🏼👊🏼👊🏼👊🏼👊🏼👊🏼

Stas Szczurek

Daniel Crossley

Brian

Kyle Lewallen

Harsh

Rafael

Jordan

Andrew

Is this getting more difficult or just my perception 😭

Sarah

Lindsay

Tiegen Salava

James

Amanda

Ryan

Alex

Mark Neveu

Bradley Taylor

Mattias

Quinton Powell

Zuleyka

Ashen

Pierre

Josiah Tampien

honestly--this is my favorite split after being subscribed for a little over a year. don't listen to the haters, these last few weeks have been killer. thank you for helping and guiding us all into healthier, more confident places in our lives! im so happy I found your workouts before quitting social media! it changed my life for the better

--keep it up!

Tony

90 minutes of pure arm destruction. If you can’t hang with Julian’s workout he’s not forcing you to do this, don’t demand changes etc. you signed up to follow his exact workouts. So f^cking do them!

Ridiculous pump keep up the amazing workouts bro

Daniel

Mario

Owen Chaffee

William

Michael

Ricardo Lazo De La Vega Paredes

Royce

Swollen_bosnian

Austin

This was killer… those rack curls were very isolating. 
Should see some gains on this one!! 
🙌💯👍💪🤩😎👏👏👏👏

Shelley Wallace

Trevor

Miguel

Chris

Jason

Roberto

*Cable Press Down (close grip)

Sets 1-3: No tempo. Hands out to the end of the handles
Sets 4-6: (4:0:1:0). Hands as close as possible

*Tricep Machine Press Down

Single Arm Dumbbell Overhead Extension

Cable Overhead Extension (rope attachment)

Rope Press Down (close grip)

Incline Bench Supported Dumbbell Kickback

Giant Set

Last set drop set: 10 drop 10 drop 10

Set the pins high enough that your arms stay bent a the bottom of the rep.

*Rack Barbell Curl

*Machine Preacher Curl

Single Arm Dumbbell Reverse Curl (elbow supported)

Incline Dumbbell Curl (1:2:1:0)

Incline Dumbbell Spider Hammer Curl (1:0:1:2)

Barbell Reverse Curl (inside shoulder width grip) (4:0:1:0)

Barbell Reverse Grip Wrist Curl

Floor Cable Curl (hands touching)

Plate Wrist Curl

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

Javier

Johnny

Camx

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

Zach McGee

Dominique Bradley

Josh

Back/Rear Delt (4/17/24)

Mike

Teya

Chest (4/16/24)

What Active Rest is supposed to look like

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

Cassie

Hamstrings/Glutes (4/14/24)

Tough one to come back from vacation with….💥🔥🔥🔥

Biceps/Triceps (4/13/24)

Chad

Timo

Lindsey

Shoulders/Light Chest

Kieran

Nadia

Fabian

Back/Rear Delt (4/11/24)

Joey

Hector

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

Gregg

Irving Gonzalez

King

Chest (4/9/24)

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

Community

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