Name: Playbook - Julian Smith - Tricep/Bicep/Forearms (9/3/22)
Uploaded: 2024-04-02T17:10:07.236Z
Duration: 80 min
Description: Tricep/Bicep/Forearms (9/3/22)

Christian

HIROYUKI KURANISHI

Rabih M.

Miguel

Went in the gym with uncooked noodles came out fully cooked 🥵

Ethan

Islam

Jonathan

Ryan

A little boring not moving too much but this was such a good pump

Stas Szczurek

Tiegen Salava

Jeremy

Exercises required additional setup/equipment that not all gyms have available

Liam

Juan

Andrew

Seth Osner

Lamahr

Jacob

Austin

Norman

Harshit

William

Cody

Ashley Lourie

Looong. Definitely have to create supersets to fit it all in!

Kasey

Daniel Crossley

Kaden

Anthony Gray

Laura

Jordan Kalk

Pete

One of the best arm workouts
I’ve ever had 💪 loved all the rep range and timing variations

Tamer El Calamawy

Blane

Felt like I was hitting the same thing over but diff rep schemes. May have been a bad set up/mind muscle connect. Long workout!

Tashina

brb - gonna go find a bench to pass out on. 😵

Chad

Diamond

Carlos 

Seemed like a lot of specialty exercises. Just too much going on.

Mike Downie

JC Miller

Daniel

Great workout. Partner was being a baby but he survived.

Megan

Peter

Evan

Derrick

Henry

Quinton Powell

Sean Sickler

Barbell Reverse Wrist Curl

Behind the Back Barbell Wrist Curl (wide grip)

Super Set

Reps 1-5: alternating from the contraction 
Reps 6-10: alternating from the stretch 

If you don’t have a machine that the handle move independently just do a dumbbell preacher curl and do the same tempo.

*Machine Bicep Curl

Brief pause at the bottom to do the wrist curl. Brief pause at the top as well.

Preacher Barbell Curl (wrist curl at the bottom)

Sets 1-4: normal reps
Sets 5-6: Rest pause set: After you hit the 12 reps, set the weight down take a 10 second break then jump back in with the same weight for as many reps as possible.

*Barbell Spider Curl (close grip)

Back Supported Barbell Reverse Curl

Back Supported Dumbbell Curl (out to the side)

Compound Set

Working on getting the HARDEST contraction possible per rep. Don’t stress the weight.

*Single Dumbbell Concentration Curl (1:0:1:6)

Incline Cable Overhead Extension

Last set rest pause: After you hit the 12 reps, set the weight down take a 10 second break then jump back in with the same weight for as many reps as possible.

*Cable Press Down (reverse grip)

*Chest Supported Cable Press Down

Tricep Cable Press Down (Wide D grip)

Flat Dumbbell Skull Crusher

*Single Arm Tricep Press Down (1:0:1:6)

Tricep/Bicep/Forearms (9/3/22)

Maggie

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)

Dominique Bradley

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 (9/3/22)

Community

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