Name: Playbook - Julian Smith - Tricep/Bicep/Forearms (9/3/22)
Uploaded: 2024-04-19T22:29:32.770Z
Duration: 80 min
Description: Tricep/Bicep/Forearms (9/3/22)

Jaedon

Who needs arms anyway, these bad boys will be completely useless today after that

Marcus Howard

Love the multiple different variations of workouts. Also the different rep ranges

Jojo

Barbell Reverse Wrist Curl

Behind the Back Barbell Wrist Curl (wide grip)

Superset

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

If you don’t have a machine where the handle moves independently, just do a dumbbell preacher curl with 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)

Part of me that I didn’t know existed have been awoken

Freddie

Aaron  Cervini

SilkyVilky 

Chest/Calves/Abs (8/26/22)

Michael

Laura

Nigel

Quads/Adductors (8/27/22)

Dave

Tricep/Bicep/Forearms (8/28/22)

Russell

Shoulders/Traps/Calves (8/29/22)

Efrain

Hammies and glutes are on fire, great pump on.

Fernie Vigil

Hamstrings/Glutes/Abductors (8/30/22)

Drew

Saba Adham

Back/Rear Delts/Neck (8/31/22)

replaced russian twists with wood chops and it was still killer🔥

Cambry

Chest/Calves/Abs (9/1/22)

This one was insane - feeling like a monster 👹

Austin

Quads/Adductors (9/2/22)

Foster

Alex

Shoulders/Traps/Calves (9/4/22)

Gaia

Good workout, I have torn my hamstrings multiple times so my lower back takes over. Bad form probably

Hamstrings/Glutes/Abductors (9/5/22)

Alex Velazquez

Nathan

Back/Rear Delts/Neck (9/6/22)

Sooo good I stopped working out because my booty was sweating 😂😂😂

Cameron

Literally 3rd day and I can't even keep up with the full tempo yet. But it's made a noticeable change in how much satisfaction I feel that something was accomplished!!

Michael Manzzullo

Chest/Calves/Abs (9/7/22)

Carlo

Quads/Adductors (9/8/22)

Mychal

Brian

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

Dannybricks

Shoulders/Traps/Calves (9/10/22)

Hamstrings/Glutes/Abductors (9/11/22)

Back/Rear Delts/Neck (9/12/22)

I need some gear can’t do the whole work out

Chest/Calves/Abs (9/13/22)

Quads/Adductors (9/14/22)

Mohamed Aly

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

Shoulders/Traps/Calves (9/16/22)

Hamstrings/Glutes/Abductors (9/17/22)

Steve

Back/Rear Delts/Neck (9/18/22)

Chest/Calves/Abs (9/19/22)

Karimi

Quads/Adductors (9/20/22)

Tricep/Bicep/Forearms (9/21/22)

Shoulders/Traps/Calves (9/22/22)

Hamstrings/Glutes/Abductors (9/23/22)

Back/Rear Delts/Neck (9/24/22)

Chest/Calves/Abs (9/25/22)

Quads/Adductors (9/26/22)

Tricep/Bicep/Forearms (9/27/22)

Shoulders/Traps/Calves (9/28/22)

Hamstrings/Glutes/Abductors (9/29/22)

Back/Rear Delts/Neck (9/30/22)

Guillermo

Chest/Calves/Abs (10/1/22)

Dustin

Quads/Adductors (10/2/22)

Holy FUCKKKKKKKK MY ARMS HURT DUDE thank you so much

Tricep/Bicep/Forearms (10/3/22)

Shoulders/Traps/Calves (10/4/22)

Hamstrings/Glutes/Abductors (10/5/22)

Back/Rear Delts/Neck (10/6/22)

Chest/Calves/Abs (10/7/22)

Didn’t want to do it but we did it👏🏼👏🏼

Lindsey

Damn that was insane 🔥💪🏽🔥💪🏽

Quads/Adductors (10/8/22)

Tricep/Bicep/Forearms (10/9/22)

Shoulders/Traps/Calves (10/10/22)

Hamstrings/Glutes/Abductors (10/11/22)

Back/Rear Delts/Neck (10/12/22)

Chest/Calves/Abs (10/13/22)

Quads/Adductors (10/14/22)

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

Community

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