Name: Playbook - Julian Smith - Tricep/Bicep/Forearms (6/13/22)
Uploaded: 2024-04-02T17:10:06.884Z
Duration: 90 min
Description: Tricep/Bicep/Forearms (6/13/22)

Alexis

My gym doesn't have much equipment, so I really, REALLY enjoy working out to the dumbbell/barbell videos! Thanks!

Logan

HIROYUKI KURANISHI

Vahid

Ernie

Ashley Lourie

Anonymous

Burn out sets at the end had me puckering my booty hole. Glad I had my bff with me to enjoy that moment.

Gerome Ramos

Omar

I lost count in the end my brain went mush 😭😭😭 killer !!

William

Tyler

One of the the best arm days yet and I’ve been on the pump for almost 3 years.

Levi

That superset finisher was the best exercise of the whole workout. Loved that one. Need to start the workout with that👀 megapump

Chad

“Idk what to do with my arms”-Ricky Bobby

Garrett 

Holy mother of god…what a pump, such pain

Matt Piper

Daniel Crossley

Liam Taylor

Cruel & unusual punishment with the last superset

Buckeyes14

You should win the Nobel prize for this one🌟🌟🌟🌟🌟

Mattias

The rating system doesn't go high enough to rate this workout accurately. 100/10 the best motivation to get in shape.

Frederik

Marissa Painter

Emanuel

Shea

Andrew

Amazing finish. Was sure I could do it but by set 6 I didn’t want to stop!! 👊🏻

Marc

Aditya

Darius Scheepers

don’t have a hammer bar but the rest was 🥹

dane

Miguel

Maxwell

Aaron

Landon Jarvis

Killer fuckin arm pump 💯💪🏽🤙🏽

Albert Bersley

Ricardo Lazo De La Vega Paredes

Cummins33

So fuckin sexy... the workout! The workout was sexy

andy fn

That last superset blew me straight through the Tannhauser Gate.🔥🔥

Earl Williams

people looked at me weird when i layed down at the cables

Coral

thought it was gonna be an easy workout till the last super set

That finisher was insane and I loved it. More of that please!

Stephanie

Kieran

Last one was insane. You’re crazy😮‍💨

Barbell Reverse Grip Wrist Curl

Plate Wrist Curl

Superset

*Incline Dumbbell Curl

Alternating Dumbbell Spider Curl (curling in)

Alternating Dumbbell Spider Curl (curling straight)

Seated Overhead Cable Curl

*Flat Dumbbell Skull Crusher

Flat Dumbbell Skull Crusher (single arm)

Back Supported Rope Press Down

Weighted Bench Dip (1:0:1:2)

Using a weight that lands you around 10-12 reps on the first set. Then you’ll go back and forth to failure 7 more times, total of 8 sets on each movement.

Go hard on each movement. If you've ever heard of You-Go-I-Go, this is like that but with yourself! So the more reps you get on one movement, the more rest the opposing muscle gets.

Preacher Hammer Curl (hammer bar)

Seated Overhead Extension (hammer bar)

Tricep/Bicep/Forearms (6/13/22)

Uriel

Kevin Enkelmann

Back/Rear Delt (4/24/24)

Iain

This workout with some young dolph was crazy 🫡🐬

Dominique Bradley

Chest (4/23/24)

Mario

Drew Ginsburg

Hitting these hard, really starting to pay off 💪

Joey Cahill

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

Killer Fuckin Daily Pump 💯🥵🤙🏽

Bryton Seyfert

Jordan

Hamstrings/Glutes (4/21/24)

Steven

Biceps/Triceps (4/20/24)

Jake

Stephan

Teya

Shoulders/Light Chest (4/19/24)

Jake Burgess

Eliazar

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

Michael

Ryan

Aroon

Back/Rear Delt (4/17/24)

Anthony Castro

Matt

Chest (4/16/24)

Arvin

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

Seth

Hamstrings/Glutes (4/14/24)

Alex

Nathan Dorado

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

Ashwin Mohta

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

Joseph

Alleeh1990

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 😎

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

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

Rafael

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

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)

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)

Mike

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 (6/13/22)

Community

More workouts from Julian Smith