Name: Playbook - Julian Smith - Tricep/Bicep/Forearms (6/3/22)
Uploaded: 2024-04-02T17:10:06.843Z
Duration: 80 min
Description: Tricep/Bicep/Forearms (6/3/22)

Ashwin Mohta

Buckeyes14

I’m pooped out now. Time to hit the clear liquor to maintain the gainz

Lucas

Dave

Man you got me feeling like popeye when eats his spinach before a fight. Arms are pulsing right now 💪🏾🫡

Mychal

Jesus Salazar

I look like SpongeBob in that episode he has the fake muscle blow up arms🥹

Daniel Crossley

Jake Dolan

Cameron Shaw

Jayson

William

Thomas

Kimbo

Juan

HIROYUKI KURANISHI

Deaton

JC Miller

Steve

Diamond

Tanner Morris

SERGIO

Emmett

Peter

Rowan

Brittany

Miguel

Steven Ruple

Landon Jarvis

Daniel

nadine

Frederik

Liam Taylor

Maggie

Ooooo man I reallly wish zaddddy was here with me 😩

Matthew

dane

First workout after a heartbreak always hits

Alex

One of the best arm workout’s I’ve ever fn had.

Jalen

Zach

Robbie

laura

Azzam Al Masri

Jorge

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

*Kneeling Cable Wrist Curl

*Plate Preacher Reverse Wrist Curl

Overly rotating your pinkies in/almost pointed up. Working on the max contracted bicep at the top of the movement.

*Incline Bench Single Arm Dumbbell Curl (Over rotation)

*Flex Into Barbell Curl (shoulder width grip)

Reps 1-10: elbow in front of shoulder 
Reps 11-20: elbow behind shoulder

*Elbow Supported Dumbbell Curl (two position)

Once you hit the required 10 reps with a hammer grip switch to close grip palms up for as many more reps as possible!

*Bar Hammer Curl

Single Arm Tricep Cable Press Down (cross body)

*Flex Into Barbell Overhead Extension

Once you hit the required 10 reps with a reverse grip switch to palms up for as many more reps as possible!

*Back Supported Dumbbell Overhead Extension (reverse grip)

Overhead Single Arm Cable Kick Out

Tricep/Bicep/Forearms (6/3/22)

Hollister

Brutal one. Tempos and variations have my back pumped.

Joey Cahill

Back/Rear Delt (4/17/24)

Ricardo Lazo De La Vega Paredes

Loved the focus on the decline movements. Engaged my chest in a way I’m not used to

Patrick

Insane activation from the different variations. Chest is destroyed 💪

Chest (4/16/24)

What Active Rest is supposed to look like

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

Cassie

Killer Daily Pump 💯⚔️🤙🏽🇺🇸

Albert Bersley

Hamstrings/Glutes (4/14/24)

Owen Chaffee

Biceps/Triceps (4/13/24)

Lindsey

Sarah

I went to take a drink and could barely lift my bottle. Brutal but amazing.

Jake

Shoulders/Light Chest

Kieran

Nadia

Fabian

Back/Rear Delt (4/11/24)

Joey

Hector

Timo

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

King

Ashley Lourie

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

Zackbot

Chest (4/9/24)

Story of the never ending rest day. Fuck me.

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

Tricep/Bicep/Forearms (6/3/22)

Community

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