Name: Playbook - Julian Smith - Tricep/Bicep/Forearms
Uploaded: 2024-04-02T17:10:06.515Z
Duration: 80 min
Description: Tricep/Bicep/Forearms

Awesome work, thank you my man🔥💪🏽

Kristoffer

Ashwin Mohta

The run the rack sets were fun and felt nice. Arms feeling juicy. 💪🏽

Geoff

Aditya

Gijs

Kyle

Fareena

Ricardo Lazo De La Vega Paredes

Manny

Ivan

Danny

Salvador Osorio

Miguel

Couldn’t even scoop my post workout meal into my mouth after this one

Matt

Christian

Frederik

Chris

Riley

Liam Taylor

Emanuel

Derrick Jacobson

Gnarly workout! I was in charge of PT today for my platoon. Ranger Bois struggling

Uriah

Insane pump. Loved the rack runs. One of the best arm days I’ve ever done from this program or anywhere else 🤘

Matt Piper

I’ve never had an arm pump like this one, this was a fun and painful workout! Love it

love the run the rack idea but they steal weights at my gym 😂😭

Reigil

Tanner Morris

First workout on the daily pump and that was a gnarly pump

Stas Szczurek

Steven

Irvin Garcia

Jaspreet

Brad Miller

Rack barbell curl my fav..the pump was unreal throughout..killer workout

Roberto

Pain!! Just nothing but PAIN!  Great workout

Thomas

William

Best arm day yet!!!!…. Thank m gassed ⛽️

Luke weber

Deforrian

Nothing against you I just don’t feel I get good contractions or results from barbells curls!

Geady

Joshwa

You weren’t lying, Run the racks ain’t no joke 🫠🫠🫠

Danols

Trevor

Alternating Dumbbell Hammer Preacher Curl

Last set drop set: 8 drop 8 drop 8

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

*Rack Barbell Curl

Steep Incline Dumbbell Curl

Incline Bench Spider Curl

Compound Set

One set.

Basically starting with the weight that you can do for two reps, hit those two reps to failure, drop the dumbbell 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 and getting them into position. Work your way all the way down to 10 pounds.

*Dumbbell Curl (rack run)

Tricep Machine Press Down

*Barbell Overhead Extension (Elbows kicked out to the side)

Rope Press Down (close grip)

Overhead Rope Extension

*Double Arm Dumbbell Extension (run the rack)

Elbows directly under shoulders. Once the rope gets to the top do 10 wrist curl reps.

*Reverse Wrist Roller into Wrist Curl (elbow low)

Elbows slightly in front of shoulders. Once the rope gets to the top do 10 wrist curl reps.

*Reverse Wrist Roller into Wrist Curl (elbow forward)

Dumbbell Wrist Curl

Tricep/Bicep/Forearms

Javier

Johnny

Camx

Quads/Abductor/Adductor (4/18/24)

Josh

Katriel

Hollister

Back/Rear Delt (4/17/24)

Mike

Teya

Chest (4/16/24)

What Active Rest is supposed to look like

Alex

Calves/Abs/Neck/Forearms (4/15/24)

Mario

Cassie

Hamstrings/Glutes (4/14/24)

Tough one to come back from vacation with….💥🔥🔥🔥

Owen Chaffee

Biceps/Triceps (4/13/24)

Timo

Lindsey

Sarah

Shoulders/Light Chest

Kieran

Nadia

Fabian

Back/Rear Delt (4/11/24)

Joey

Hector

Quads/Abductor/Adductor (4/10/24)

Irving Gonzalez

King

Ashley Lourie

Chest (4/9/24)

Tricep/Bicep/Forearms

Community

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