Name: Playbook - Julian Smith - Tricep/Bicep/Forearms (7/13/22)
Uploaded: 2024-04-19T22:29:33.518Z
Duration: 90 min
Description: Tricep/Bicep/Forearms (7/13/22)

By biceps are murdered!! 🥵🦾🦾🪦😵

Priscilla

SilkyVilky 

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

*Rack Barbell Curl

Last set drop set: 10 drop 10

No tempo on the 10 rep drop set

*Barbell Curl (close grip) (5:0:1:0)

Hand slightly turned inward.

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

*Dumbbell Preacher Hammer Curl

*Single Dumbbell Spider Curl

Compound Set

Starting with a weight that you can do for two reps, hit those two reps to failure, drop the weight by 5 lbs and go to failure again. 

The only rest you get is the time it takes you to set the dumbbells down and pick the other dumbbells back up. Work your way down to 10 pounds.

*Dumbbell Curl (rack run)

Double Arm Overhead Extension (reverse grip)

*Barbell Overhead Extension (5:0:1:0)

Back Supported Tricep Press Down (rope attachment)

*Dumbbell Tricep Kick Back

*Double Arm Dumbbell Extension (run the rack)

Barbell Reverse Wrist Curl (1:0:1:2)

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

Superset

Tricep/Bicep/Forearms (7/13/22)

This workout was the most I’ve felt my back in a while🤯🥵

Nailea

Daniel

Back/Traps (8/25/22)

Great definitely another one for the books

Anthony

Allen

Shoulders/Calves/Abs (8/24/22)

Sophia

Hamstrings/Glutes (8/23/22)

Jorge

10/10 great intensity even with little weight. Pump is great burn is better.

Great, pump i ajuste it a little bit but took the basic in place and work it out. Thanks man!

Tricep/Bicep/Forearms (8/22/22)

Chest/Rear Delts (8/21/22)

Another check mark complete great workout

Zachariah

🔥 🔥 workout - quads already growing

Quads/Adductors/Abductor (8/20/22)

Neck/Calves/Abs (8/19/22)

Gaia

Pull: Deadlift Focus (lats/traps/biceps) (8/18/22)

Michael

Tanner Morris

Push: Bench Focus (chest/shoulders/triceps) (8/17/22)

khalid

Alberto Ayala

Legs: Squat Focus (quads/hamstrings/glutes) (8/16/22)

Awesome workout! A lot of different variations I am not use to

Shawn

Back/Traps (8/15/22)

Shoulders/Calves/Abs (8/14/22)

Ozzy King 👑

Hamstrings/Glutes (8/13/22)

Agam

Tricep/Bicep/Forearms (8/12/22)

Chest/Rear Delts (8/11/22)

Quads/Adductors/Abductor (8/10/22)

Ryan

Neck/Calves/abs (8/9/22)

Mike

Pull: Deadlift Focus (lats/traps/biceps) (8/8/22)

Push: Bench Focus (chest/shoulders/triceps) (8/7/22)

Legs: Squat Focus (quads/hamstrings/glutes) (8/6/22)

Back/Traps (8/5/22)

Hamstrings/Glutes (8/3/22)

Shoulders/Calves/Abs (8/4/22)

Brendan

Davis 

Tricep/Bicep/Forearms (8/2/22)

Feel like I hooked a tire pump to my myself

Steamers19!

Chest/Rear Delts (8/1/22)

Quads/Adductors/Abductor (7/31/22)

Neck/Calves/abs (7/30/22)

Pull: Deadlift Focus (lats/traps/biceps) (7/29/22)

My guy jamming that good Intervals! Hella pump

Alex

Conor

Push: Bench Focus (chest/shoulders/triceps) (7/28/22)

Legs: Squat Focus (quads/hamstrings/glutes) (7/27/22)

Dimitar

Back/Traps (7/26/22)

Jules

Shoulders/Calves/Abs (7/25/22)

Hamstrings/Glutes (7/24/22)

Tricep/Bicep/Forearms (7/23/22)

Johnny

Chest/Rear Delts (7/22/22)

Quads/Adductors/Abductor (7/21/22)

Neck/Calves/Abs (7/20/22)

Pull: Deadlift Focus (lats/traps/biceps) (7/19/22)

Nathan

Push: Bench Focus (chest/shoulders/triceps) (7/18/22)

Legs: Squat Focus (quads/hamstrings/glutes) (7/17/22)

Back/Traps (7/16/22)

Shoulders/Calves/Abs (7/15/22)

Hamstrings/Glutes (7/14/22)

Chest/Rear Delts (7/12/22)

Quads/Adductors/Abductor (7/11/22)

Neck/Calves/abs (7/10/22)

Love the workout need to work on my grip strength for the rack pulls.

Albert

New system tracking is amazing now I don’t need to sweat on my note pad while writing the weight/rep count.

Tricep/Bicep/Forearms (7/13/22)

Community

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