Name: Playbook - Julian Smith - Tricep/Bicep/Forearms (8/2/22)
Uploaded: 2024-04-19T22:29:33.295Z
Duration: 90 min
Description: Tricep/Bicep/Forearms (8/2/22)

Brendan

Davis 

*Flex Into Barbell Curl (shoulder width grip)

Rep 1: (10:0:1:0)
Reps 2- Failure: no tempo

Pick a weight that you can do for 1 rep with a 10 second negative. Then immediately re rack, drop  the weight by half and do as many reps as possible.

*Double Arm Dumbbell Curl

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

Take away you can do reverse curls for about 10 reps, then switch to a normal curl grip. Removing the wrist vulnerable position with a standard curling grip, should easily get you another 10 reps. Landing you at 20.

*Behind the Head Reverse Curl Into Curl

Plate Wrist Curl

Plate Reverse Grip Wrist Curl

Superset

*Flex Into Barbell Overhead Extension

*Cable Press Down (close grip) (1:0:1:2)

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

*Back Supported Dumbbell Overhead Extension (reverse grip)

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

*Single Arm Tricep Extension (cross body)

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

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

SilkyVilky 

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)

Priscilla

Back/Traps (8/5/22)

Hamstrings/Glutes (8/3/22)

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

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)

By biceps are murdered!! 🥵🦾🦾🪦😵

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

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 (8/2/22)

Community

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