Name: Playbook - Julian Smith - Tricep/Bicep/Forearms (9/15/22)
Uploaded: 2024-04-02T17:10:07.290Z
Duration: 85 min
Description: Tricep/Bicep/Forearms (9/15/22)

Markus

HIROYUKI KURANISHI

Miguel

Alexia

William

Logan

Joey

Bryan

Daniel Crossley

Tamer El Calamawy

Kimbo

Dean

Peter

Dominique Bradley

I don’t like the 10 second pause before biceps… I love them!!! 💯💪

Manny Benavides

Ricardo Lazo De La Vega Paredes

Kyle Hensman

Russell

Liam Taylor

Pablo Espinosa

Tanner Morris

That was one rough arm workout from top to bottom. Amazing sequence as always, beautiful design on it @Julian

Joseph

David

Cameron Cobb

Will_dahBEAST

Seth

Gonna be a tough drive home after that vicious forearm finisher 😅😂

Brenden

Fareena

Dave

daniel

Kyle

Tyler

Tellbilal

Alejandro

Francesco

Efren

Maggie

Albert Bersley

Stephen Popovich

Jake

Nestor

Joel Ortiz

Louis

Jacob

10 second arm flex before going into each set.

*Barbell Overhead Extension

*Flex Into Barbell Curl (shoulder width grip)

Machine Tricep Press Down

Sets 1-3: hands out to the end of the handles 
Sets 4-6: hands close (fist width space between hands)

*Machine Preacher Curl

Superset

Tricep Cable Press Down (reverse grip)

Bicep Cable Reverse Curl (cable set high)

Bicep Cable Curl (outside shoulder width grip) (4:0:1:0)

Tricep Cable Press Down (4:0:1:0)

Shooting for 10 reps on dumbbell spider curls, then immediately going into a reverse grip curl to failure, then dropping one dumbbell and holding one with a hammer grip to failure again.

*Dumbbell Spider Curl (mechanical drop set)

After completing the 10 reps with a reverse grip switch to an overhand grip for as many more reps as possible.

*Back Supported Barbell Overhead Extension (reverse grip)

Decline Wrist Curl

Flat Wrist Curl

Incline Wrist Curl

Giant Set

Tricep/Bicep/Forearms (9/15/22)

Michael

Chest (4/23/24)

Hitting these hard, really starting to pay off 💪

Joey Cahill

I appreciate the alternatives for people who don’t have the equipment! Thank you for helping me so much over my 3 year journey ❤️

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

Aman

Javier

Hamstrings/Glutes (4/21/24)

Bryton Seyfert

Great workout, especially since my they have been choppy lately. Finally got a good biceps/triceps session in today.

Charles

By far my favorite arm workout with this split so far. Starting with triceps set up the whole arm pump

Tricep/Bicep/Forearms (9/15/22)

Community

More workouts from Julian Smith